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Kettlebell Thruster

Exercise Data

Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Quadriceps, Triceps
Equipment: Kettlebells
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push

Kettlebell Thruster Images

Kettlebell Thruster Kettlebell Thruster
Kettlebell Thruster

Kettlebell Thruster Guide

Main Muscle: Shoulders

  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.
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