Kettlebell Thruster

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.