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Shoulders · Kettlebell

Kettlebell Thruster

A compound movement that trains your shoulders, done with a kettlebell. Your quadriceps and triceps help out.

Kettlebell Thruster, starting positionKettlebell Thruster, end position
EquipmentKettlebell
TypeCompound
Push or pullPush
LevelIntermediate

Muscles you'll work

Kettlebell Thruster muscles worked, front viewKettlebell Thruster muscles worked, back view
ShouldersPrimaryQuadriceps · TricepsSecondary

How to do it

  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.

More shoulder exercises

Kettlebell HaloKettlebell Turkish Get-Up (Lunge style)One-Arm Kettlebell SnatchTwo-Arm Kettlebell Clean
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