Kettlebell Thruster
10 reps
Squat with the bells racked, then drive up and press them overhead in one motion.
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SHOULDERS
Kettlebell Thruster
The kettlebell thruster links a front squat straight into an overhead press, hitting the shoulders, triceps, and quads in one flowing movement. Using a bell in each hand keeps both sides working equally and stops the stronger side from compensating. It's a powerful, full-body builder for strength and conditioning.
How to do it
- 1
Set a kettlebell outside each leg, feet shoulder-width apart and turned slightly out.
- 2
Clean both bells to a racked position at your shoulders, forearms vertical and elbows tucked.
- 3
Push your hips back and squat down, tracking your knees over your toes and keeping your torso upright.
- 4
Descend until you're sitting between your legs while keeping a neutral spine.
- 5
Drive explosively out of the squat and use that momentum to press the bells overhead.
- 6
Lower the kettlebells back to the rack and repeat.