Single-Arm Kettlebell Thruster
Single kettlebell held on one shoulder
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- Thruster · Standing
- Tracks
- Weight & Reps
Works
Full Body Shoulders Quadriceps Glutes Abdominals Triceps Hamstrings
How to do it
- Clean the kettlebell to the rack position on one shoulder.
- Descend into a deep front squat while keeping the elbow tucked.
- Drive through the heel to stand up explosively.
- Use the upward momentum to press the weight overhead.
- Lock out the arm fully at the top of the movement.
- Lower the kettlebell back to the rack position with control.
Common mistakes
- Pressing the weight before fully extending the hips.
- Leaning forward excessively during the squat phase.
- Allowing the elbow to flare out wide in the rack.
- Failing to lock out the elbow at the top.
Safety
Ensure the wrist remains straight to avoid joint strain during the press.
Do not hyperextend the lower back when driving the weight overhead.
Tips
- Keep the torso upright throughout the entire squat.
- Punch the ceiling rather than just pushing the weight.
- Engage the glutes hard at the bottom of the squat.
- Maintain a tight grip on the handle during the press.
Details
- Base movement
- Thruster
- Load position
- Goblet (at the chest)
- Arms
- One
- Legs
- One
- Body position
- Standing
