Shoulders · Kettlebell · Compound · Intermediate
Kettlebell Thruster
PrimarySecondary
- Main muscles
- Shoulders
- Also working
- Quads, Triceps
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.
Swaps on other equipment
Each has the shoulders as its main muscle and is also a push, on a different piece of equipment.
Other shoulder exercises
- Kettlebell Pirate Ships · Kettlebell
- Kettlebell Seated Press · Kettlebell
- Kettlebell Seesaw Press · Kettlebell
- Kettlebell Turkish Get-Up (Lunge style) · Kettlebell
- Kettlebell Turkish Get-Up (Squat style) · Kettlebell
- Kneeling Arm Drill · Bodyweight
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake