How to do the Kettlebell Thruster
Kettlebell Thruster is an advanced multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Glutes.
Kettlebell Thruster demonstration · © GymiaFit
Kettlebell Thruster at a glance
- Primary muscles
- Delts
- Secondary muscles
- Quadriceps, Glutes, Core
- Equipment
- Kettlebell
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell Thruster step by step
- 1Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
- 2Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
- 3As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
- 4Lock out your arms at the top of the movement, fully extending your elbows.
- 5Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
- 6Repeat for the desired number of repetitions.
A free workout that uses it
Kettlebell Thruster — questions
What muscles does the Kettlebell Thruster work?
The Kettlebell Thruster primarily targets the Delts. It also recruits the Quadriceps, Glutes, Core as secondary movers.
What equipment do I need for the Kettlebell Thruster?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Thruster suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Thruster?
Kettlebell Double Snatch, Kettlebell One Arm Clean And Jerk, Kettlebell One Arm Snatch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Thruster demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.