Zirv Fitness
Strength exercise

Kettlebell Thruster

How to do it

  1. Hold a kettlebell at the shoulder in the rack position with feet shoulder width apart.
  2. Bend the knees and hips to drop into a squat, keeping the chest up as the quadriceps load through the descent.
  3. Drive up out of the squat and use the upward momentum to press the kettlebell overhead until the arm locks out, working the shoulders through the press.
  4. Brace the core throughout the movement to link the leg drive smoothly into the overhead press.
  5. Inhale during the squat descent and exhale while pressing the kettlebell overhead.
  6. Lower the kettlebell back to the rack position under control as the next squat begins.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Kettlebell
Primary muscles
Quadriceps, Shoulders, Core
Measured in
Reps and weight
Tools
1RM Calculator