Kettlebell Thruster
How to do the Kettlebell Thruster with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Quads, Triceps
Kettlebells
How to do the Kettlebell Thruster
- 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.
Log it, see it on your body.
Every Kettlebell Thruster set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
More shoulders exercises
Kettlebell Thruster: common questions
What muscles does the Kettlebell Thruster work?
The Kettlebell Thruster primarily works the Shoulders. It also recruits the Quads and Triceps as supporting muscles.
Is the Kettlebell Thruster suitable for beginners?
The Kettlebell Thruster is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Kettlebell Thruster?
To do the Kettlebell Thruster you'll need one or more kettlebells.
Is the Kettlebell Thruster a compound or isolation exercise?
The Kettlebell Thruster is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Kettlebell Thruster with correct form?
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. Follow the full step-by-step above for the complete movement.
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