Kettlebell Thruster

The kettlebell thruster is a powerful combination of a front squat and an overhead press. It builds total body strength, explosive power, and conditioning like few other exercises.

What is a Thruster?

A thruster combines a squat with an overhead press in one fluid movement. You squat down, then drive up explosively and press the weight overhead at the top of the squat.

Benefits

• Builds leg and shoulder strength simultaneously
• Develops explosive power from the legs
• High calorie burn for fat loss
• Improves work capacity and conditioning
• Full-body functional movement

Technique

1. Hold the kettlebell in the rack position
2. Stand with feet shoulder-width apart
3. Brace your core and squat down until your elbows touch your knees
4. Explosively drive up through your heels
5. As you reach the top of the squat, press the kettlebell overhead
6. Lock out your arm at the top
7. Lower the kettlebell back to the rack position with control

Programming

Thrusters are excellent for metabolic conditioning. Try 5 rounds of 5 reps per side, resting 60 seconds between rounds. Or add them to your strength workouts for variety.