How to do a kettlebell thruster
The kettlebell thruster is a squat that flows straight into an overhead press, with the bell held at your chest. It works your legs, glutes and shoulders in one move and raises your heart rate fast.
- Full body
- Kettlebell
- 10 reps
goblet thruster, kettlebell squat to press
How to do it
- Stand with your feet shoulder-width apart and hold the kettlebell by the horns at your chest.
- Squat down with your chest up until your thighs are about level with the floor.
- Drive up hard through your whole foot.
- As your legs straighten, use that drive to press the bell straight overhead.
- Lower the bell back to your chest and go straight into the next squat.
Form cues
- Squat with the bell at your chest
- Drive up and press it overhead
- Biceps by your ears at the top
- Brace your stomach before each rep
Muscles worked
Main: quads, glutes, shoulders
Also: triceps, core, upper back, heart and lungs
Common mistakes
- You stand up first, then press. Fix: Start the press as your legs finish straightening, so it is one move.
- You arch your lower back at the top. Fix: Squeeze your glutes and stomach and press the bell over the middle of your head.
- The bell drops to your stomach at the bottom. Fix: Keep it high at your chest with your elbows down.
- You cut the squat short when you get tired. Fix: Slow down or rest instead of making the squat shallower.
Make it easier: Goblet squat
Do the squat only and keep the bell at your chest.
Make it harder: Thruster with a pause squat
Hold the bottom of each squat for 2 seconds, then drive up into the press.
In a workout
Do 10 reps per set, rest 60 to 90 seconds, and repeat 3 to 4 times. Use a lighter bell than for goblet squats, because your shoulders must press it.
Safety: Take care if you have shoulder, knee or back pain; stop if you cannot press overhead without arching your back.
Questions
What muscles does a kettlebell thruster work?
It works your quads, glutes and shoulders most. Your triceps, core and upper back help, and the pace raises your heart rate.
Is a thruster a squat and a press?
Yes, done as one move. The drive from the squat helps push the bell overhead.
How heavy should my kettlebell be for thrusters?
Pick the weight you can press overhead with control for 10 reps. That is often lighter than your squat bell.
