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Kettlebell Thruster

Kettlebell Thruster is an intermediate compound kettlebell exercise that mainly works your shoulders, with help from your quads and triceps.

💪 Shoulders🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Kettlebell Thruster: starting position
Starting position
Kettlebell Thruster: end position
End position

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.

Muscles worked

Primary: ShouldersSecondary: QuadsSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Kettlebell Thruster alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the kettlebell thruster work?

It mainly works your shoulders; your quads and triceps assist.

How many sets and reps of kettlebell thruster should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the kettlebell thruster good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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