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Kettlebell Thruster

ShouldersKettlebellIntermediateCompound
Kettlebell Thruster — start position
Start
Kettlebell Thruster — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryQuads, Triceps

How to do it

  1. 01

    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. 02

    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. 03

    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. 04

    As you begin the next repetition, return the weights to the shoulders.

In the app

Kettlebell Thruster appears when you own a kettlebell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a kettlebell

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With other
With bodyweight
With machine
With barbell

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