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All exercises

Kettlebell thruster

Intermediate

Kettlebell thruster is a compound kettlebell exercise for the front delts, also working the quads, glutes, and abs.

What it works

Primary muscle

Front delts

Also works

QuadsGlutesAbs

Equipment
Kettlebell
Movement
Conditioning
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
  2. 2Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
  3. 3As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
  4. 4Lock out your arms at the top of the movement, fully extending your elbows.
  5. 5Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Barbell thrusterBarbell
Logged today · 2 min restKettlebell thruster

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