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Kettlebell Thruster

AdvancedStrengthTier T4

You hold a kettlebell by its horns at chest level with elbows tucked in. You squat down until your thighs are level, then stand and press the bell overhead.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus, Deltoids

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Never let the kettlebell leave your hands during the squat and the press.
  1. A woman standing with a kettlebell held against her chest by its horns in both hands, elbows tucked in.

    Step 1 of 4

    Stand tall holding the kettlebell at your chest with both hands, elbows tucked in close to your body.

  2. The same woman in a squat with her thighs about level with the floor, still holding the kettlebell at her chest by its horns.

    Step 2 of 4

    Bend at the hips and knees into a front squat, until your thighs are parallel to the floor, keeping the kettlebell at your chest.

  3. The same woman standing tall with both arms fully extended overhead, holding the kettlebell above her head by its horns.

    Step 3 of 4

    Stand up out of the squat and push the kettlebell straight up until your arms are fully extended.

  4. A woman standing with a kettlebell held against her chest by its horns in both hands, elbows tucked in.

    Step 4 of 4

    Stand tall holding the kettlebell at your chest with both hands, elbows tucked in close to your body.

Safety Information

Keep both hands on the horns of the handle throughout, including overhead, and bring the kettlebell back to the chest under control, because a kettlebell dropped or thrown from overhead is a hazard. Keep the chest lifted and the back straight, keep clear space around the head and the bell overhead, and use a kettlebell light enough to hold overhead with the arms fully extended. Stop if you feel pain in the knees, hips, shoulders or lower back, or if you cannot hold the kettlebell steadily overhead, and ask a clinician first if you have a joint, back or shoulder condition. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.