Kettlebell Thruster
How to do the Kettlebell Thruster with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Quads, Triceps
Kettlebells
How to do the Kettlebell Thruster
- 1
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
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
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
As you begin the next repetition, return the weights to the shoulders.
Log it, see it on your body.
Every Kettlebell Thruster set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
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