PlanWorkouts

Exercise 0550 · REF yWxMvB5

Kettlebell Thruster exercise animation

Kettlebell Thruster

Category
Shoulders
Equipment
Kettlebell
Target
Delts

The thruster links a front squat straight into an overhead press in one continuous motion, using the leg drive out of the squat to help launch the weight overhead. It's brutal on conditioning because there's no rest between the two movements — the legs are still recovering when the shoulders take over. Popular in circuit and metabolic work more than pure strength programs for exactly that reason.

How to Do the Kettlebell Thruster

  1. Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
  2. Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
  3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
  4. Lock out your arms at the top of the movement, fully extending your elbows.
  5. Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Kettlebell Thruster primarily targets the Delts, with Quadriceps as the primary synergist muscle group, along with the Glutes, Core.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have kettlebell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Kettlebell Thruster work?
The Kettlebell Thruster primarily targets the delts, with the quadriceps and glutes, core assisting.
What equipment do I need for the Kettlebell Thruster?
The Kettlebell Thruster is done with a kettlebell.
What's a good alternative to the Kettlebell Thruster?
If you don't have access to a kettlebell, the Left Hook. Boxing targets the same delts using body weight instead.