Kettlebell Thruster
KBStrength
No video available
The kettlebell thruster is a dynamic compound strength exercise that combines a front squat with an overhead press, performed by holding a kettlebell at shoulder height, squatting down, and explosively driving upward to press it overhead. Its primary purpose is to build full-body power, enhance explosive strength, and improve cardiovascular endurance. It mainly targets the shoulders and posterior thighs (hamstrings, glutes), along with quads, core, and triceps, using just a kettlebell, making it ideal for athletes, CrossFit enthusiasts, and those seeking efficient, functional training.
How to Perform Kettlebell Thruster
- 1Stand with feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with elbows tucked in and palms facing in (rack position). Engage your core.
- 2Squat down by pushing hips back and bending knees, keeping chest up and weight through heels until thighs are parallel to the ground.
- 3Inhale deeply as you reach the bottom of the squat to brace your core.
- 4Exhale forcefully as you drive through heels to stand explosively, using the momentum to press kettlebells overhead with straight arms.
- 5Lock out arms fully overhead at the top, with shoulders stable and biceps near ears.
- 6Lower kettlebells controlled back to rack position as you begin descending into the next squat.
- 7Repeat for desired reps, maintaining continuous flow.
- 8Key form tips: Keep core tight throughout to protect spine; avoid arching lower back during press; use legs to power the movement, not just arms. Common mistakes: Partial squats, flaring elbows, or rushing the overhead lockout.