Kettlebell Thruster
How to do the Kettlebell Thruster
- 1
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.
- 2
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.
- 3
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.
- 4
As you begin the next repetition, return the weights to the shoulders.
How to program the Kettlebell Thruster
Sets and reps
As a compound movement, the Kettlebell Thruster responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Kettlebell Thruster is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Kettlebell Thruster into a plan
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Frequently asked questions
What muscles does the Kettlebell Thruster work?
The Kettlebell Thruster primarily targets the Shoulders. It also recruits the Quadriceps, Triceps as supporting muscles.
What equipment do I need for the Kettlebell Thruster?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Kettlebell Thruster should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
