Kettlebell Thruster
A intermediate strength exercise for the shoulders, done with a kettlebell.
- Main muscles
- Shoulders
- Also works
- Quads and Triceps
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound
- Movement
- Push
How to do the Kettlebell Thruster
- 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.
- 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.
- 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.
- As you begin the next repetition, return the weights to the shoulders.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Kettlebell Thruster
Alternating Kettlebell PressKettlebell · Intermediate
Double Kettlebell JerkKettlebell · Intermediate
Double Kettlebell Push PressKettlebell · Intermediate
Kettlebell Arnold PressKettlebell · Intermediate
Kettlebell Halo with Overhead ExtensionKettlebell · Intermediate
Kettlebell Seated PressKettlebell · Intermediate
Kettlebell Seesaw PressKettlebell · Intermediate
Kettlebell Turkish Get-Up (Lunge style)Kettlebell · Intermediate
Questions
What muscles does the Kettlebell Thruster work?
Mainly the shoulders, with the quads and triceps helping.
Is the Kettlebell Thruster good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Kettlebell Thruster?
Good alternatives that train the shoulders: Alternating Kettlebell Press, Double Kettlebell Jerk, Double Kettlebell Push Press or Kettlebell Arnold Press.
How many sets and reps of the Kettlebell Thruster should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).