Kettlebell Thruster
Full body burner! Squat & press your way to strength & power with the Kettlebell Thruster. Get ready to feel the 🔥!
The Kettlebell Thruster is a compound exercise that mainly works the quads and glutes & hips, with help from the core and back. You'll need: kettlebells.
Required Equipment
Kettlebell Thruster Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Kettlebell Thruster Variations and Alternatives
How to do the Kettlebell Thruster
Stand with your feet shoulder-width apart and hold two kettlebells at your shoulders with your palms facing each other.
Inhale as you push your hips back and bend your knees to lower into a deep front squat.
Keep your chest proud and your elbows up as you drive through your heels to stand back up.
Use the momentum from your legs to press the kettlebells directly overhead until your arms are fully extended.
Lower the kettlebells back to your shoulders with control as you prepare for the next repetition.
Kettlebell Thruster FAQs
What muscles does the Kettlebell Thruster work?
The Kettlebell Thruster mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kettlebell Thruster?
Kettlebells.
Is the Kettlebell Thruster a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Thruster go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Thruster variations and alternatives?
Similar exercises include the Barbell Thruster, Bodyweight Thruster, Dumbbell Thruster and Kettlebell Burpee.
Training calculators
Work out the numbers behind your training before your next session.
- How do I calculate my TDEE?Estimate the calories you burn across a full day, training included.
- How many calories do I burn at rest?Calculate your basal metabolic rate, the energy your body uses at rest.
- How does my strength compare?Check your estimated max and the strength level it puts you at.
- How can I plan my strength progression?Map out a plan for your squat, bench press or deadlift.