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Kettlebell thruster

Exercise preview

Kettlebell thruster

Intermediate10 repsNo jumping

Muscles worked

GlutesFront shouldersQuads

Also works

ShouldersSide shoulders

You need

Kettlebell

How to do it

  1. Grab a kettlebell, stand tall, and lift the weight to shoulder level. Keep your elbow bent and the kettlebell on the outer side, resting against your forearm and bicep (rack position).
  2. Have your feet at a hip-width distance with your toes pointing slightly out.
  3. Keep your free arm to the side and slightly out for balance.
  4. Bring your shoulders back, engage your abs, take a breath, and squat.
  5. Descend until your thighs are parallel to the floor and move up, pushing through your heels.
  6. As you reach the top of the squat, continue the movement by pressing the kettlebell over your head, extending your elbow fully. Exhale near the top.
  7. Lower the kettlebell to the side of your shoulder and into the starting position as you take another breath and descend for the next repetition.
  8. Once finished on one side, grab the kettlebell with your other hand and perform the same number of reps.

Exercise demonstration from Calisteniapp, used under licence.

By Philip Stefanov. Exercise instructions from Hevy, used under licence.