Demo & instructions
Kettlebell Thruster
Also known as: Kettlebell Squat to Press, KB Thruster
Instructions
A deep squat that flows straight into an overhead press, using the drive from your legs to send the kettlebell up. It works most of the body at once and raises your heart rate quickly.
- Movement
- Squat
- Type
- Compound
- Level
- Intermediate
- Typical range
- 6–15 reps
Setup
- 1Hold one kettlebell at your chest with both hands, gripping the sides of the handle, elbows tucked under.
- 2Stand with feet about shoulder-width apart and toes turned out slightly.
- 3Brace your midsection and keep your chest tall.
Execution
- 1Sit down between your hips into a full squat, keeping the bell close to your chest.
- 2Drive hard through your whole foot to stand up fast.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
