TETSUKettlebell Thruster
The Kettlebell Thruster is a kettlebell exercise for the shoulders that primarily targets the delts, with the quadriceps, glutes and core assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Kettlebell Thruster
- Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
- Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
- As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
- Lock out your arms at the top of the movement, fully extending your elbows.
- Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Kettlebell Thruster work?
The Kettlebell Thruster primarily targets the delts. The quadriceps, glutes and core work as supporting muscles.
What equipment do I need for the Kettlebell Thruster?
You need a kettlebell to perform the Kettlebell Thruster.
How many sets and reps of the Kettlebell Thruster should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Kettlebell Thruster works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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