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Kettlebell Thruster

A full-body squat-to-press combination that uses leg drive to power kettlebells overhead, building shoulder power and conditioning together.

ShouldersKettlebellSquat to press
GoLightWeight mediakettlebell-thruster

Demonstration coming soon

Primary

Anterior deltoidsQuadriceps

Secondary

GlutesTricepsCoreUpper trapezius

Equipment

Kettlebell

Pattern

Squat to press

Setup

  1. 01Clean one or two kettlebells to the rack position.
  2. 02Stand with feet shoulder width and toes slightly out.
  3. 03Keep the elbows tucked and the bells resting on the forearms.
  4. 04Brace the trunk before the first descent.

Execution

  1. 01Squat down under control keeping the torso upright.
  2. 02Drive hard out of the bottom through the whole foot.
  3. 03Use the momentum from the legs to press the bells straight overhead.
  4. 04Lock out the arms, then lower the bells to the rack as you begin the next squat.

Checkpoints

  • -The press begins as the hips finish extending, not before.
  • -Bells finish stacked over the shoulders at lockout.
  • -Heels stay down through the squat.
  • -The rack position is re-established before each descent.

Common mistakes

  • -Pressing early and turning it into a squat plus strict press.
  • -Collapsing the chest forward in the bottom of the squat.
  • -Cutting squat depth as fatigue builds.
  • -Letting the bells crash down onto the shoulders.

Programming notes

  • -Use 3 to 5 sets of 5 to 8 reps for power work with heavier bells.
  • -Use 10 to 20 rep sets or timed intervals for conditioning.
  • -Keep loads moderate until the squat-to-press timing is smooth.

Related exercises

Kettlebell Double Push Press

Kettlebell / Shoulders

Push Press

Barbell / Shoulders

Kettlebell Two Arm Military Press

Kettlebell / Shoulders

Almost there

Coming soon to iOS & Android

GoLightWeight is in the final stretch. Free to download, no account required to start.

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