Kettlebell Thruster Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Kettlebell
- Body Part
- Shoulders
- Primary Muscle
- Shoulders
- Secondary Muscles
- Hamstrings, Deltoids, Pectoralis Major, Quadriceps, Serratus Anterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Kettlebell Push Press
How to: Kettlebell Thruster
- Stand with your feet shoulder-width apart holding a kettlebell at shoulder height.
- Squat down while keeping your back straight and chest up.
- Drive through your heels to stand up while simultaneously pressing the kettlebell overhead.
- Lower back down to the starting position, then repeat.
Common Mistakes
- Leaning too far forward during the lift.
- Overextending the knees on the squat.
- Not keeping the kettlebell close to the body.
Modifications
- Use a lighter kettlebell.
- Perform the thruster without weight to master the form.
Tips
- Maintain a neutral spine throughout the movement.
- Engage your core to stabilize your torso.
- Perform the thrust in a fluid motion, coordinating the leg drive with the arm lift.
Kettlebell Thruster Alternatives
Tags
kettlebell
strength
shoulders
legs
thrust
fitness