Kettlebell Thruster

Technique

Hold a kettlebell at chest height with both hands. Squat down until your thighs are parallel to the floor, then drive up explosively and press the kettlebell overhead using the momentum. Lower it back to your chest as you descend into the next squat. Keep your core braced throughout the movement.

Steps

1. Hold the kettlebell at chest height with both hands
2. Brace your core and squat until your thighs are parallel to the floor
3. Drive through your feet to stand explosively
4. Use the upward momentum to press the kettlebell overhead
5. Lower the kettlebell to your chest as you begin the next squat

Common mistakes

• Pressing before fully driving out of the squat
• Allowing the knees to collapse inward
• Overarching the lower back during the overhead press
• Letting the kettlebell drift too far forward

Variations

• Single-arm kettlebell thruster
• Double-kettlebell thruster
• Staggered-stance kettlebell thruster
• Kettlebell front-rack thruster

FAQ