This exercise involves holding a kettlebell at shoulder height, squatting down, and then using the momentum from standing up to press the kettlebell overhead. It is a full-body exercise that targets the legs, core, and shoulders.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Full body workout: The kettlebell thruster is a compound exercise that targets multiple muscle groups including the legs, glutes, core, shoulders, and arms.
- Improves strength and power: The movement of the kettlebell thruster requires explosive power and strength, making it an effective exercise for building both.
- Increases cardiovascular endurance: The high-intensity nature of the kettlebell thruster can also improve cardiovascular endurance and burn a significant amount of calories.
- Improves mobility and flexibility: The kettlebell thruster requires a full range of motion in the hips, knees, and shoulders, which can improve mobility and flexibility over time.
- Can be modified for different fitness levels: The weight of the kettlebell can be adjusted to make the exercise easier or more challenging, making it suitable for beginners and advanced athletes alike.
How to perform
- Start by standing with your feet shoulder-width apart and holding a kettlebell in front of your chest with both hands.
- Squat down by bending your knees and pushing your hips back, keeping your chest up and your back straight.
- As you stand back up, press the kettlebell overhead by extending your arms and pushing the weight up.
- Lower the kettlebell back down to your chest as you squat back down.
- Repeat the movement for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary
Shoulder
Primary
Triceps
Primary