Strength

Kettlebell Thruster

The Kettlebell Thruster is a potent full-body workout enhancing strength in legs, arms, and shoulders, boosting cardiovascular endurance, and promoting stability and balance.

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Kettlebell Thruster instructions

Step-by-step instructions

1

Start with the kettlebell in front of you. Squat down and grab it securely with both hands.

2

Stand up, lifting the kettlebell up to your chest, keeping your elbows tucked in close to your body.

3

Perform a front squat by bending at the hips and knees until your thighs are parallel to the ground.

4

As you're standing back up from the squat, use the momentum to push the kettlebell straight up until your arms are fully extended.

5

Bring the kettlebell back down to your chest, then back down to the ground, and repeat for the desired number of repetitions.

Start with the kettlebell in front of you. Squat down and grab it securely with both hands.

Stand up, lifting the kettlebell up to your chest, keeping your elbows tucked in close to your body.

Perform a front squat by bending at the hips and knees until your thighs are parallel to the ground.

As you're standing back up from the squat, use the momentum to push the kettlebell straight up until your arms are fully extended.

Bring the kettlebell back down to your chest, then back down to the ground, and repeat for the desired number of repetitions.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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