Exercise

Kettlebell Thruster

Also known as: kb thruster, double kb thruster, kettlebell squat to press

Kettlebell Thruster is a compound exercise for the shoulders, quadriceps and glutes. Main target: anterior deltoid, vastus lateralis and gluteus maximus. Also works: triceps lateral head, triceps long head, traps and biceps femoris. Equipment: kettlebell.

EquipmentKettlebell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Anterior deltoid Vastus lateralis Gluteus maximus

Secondary

Triceps lateral head Triceps long head Traps Biceps femoris

How to do it

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
As you begin the next repetition, return the weights to the shoulders.