Fitorex

Kettlebell Thruster

A thruster with kettlebells in the front rack; widely used in metabolic conditioning.

  • Compound
  • Dumbbell
  • Intermediate

How to do it

  • Bells in the front rack, squat to parallel
  • Press overhead using the drive
  • Receive the bells in the rack as you lower

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Controlled squat and an explosive press overhead

Common mistakes

  • Wrists broken back
  • Separating the squat and the press

Muscles worked

Primary

  • Quads
  • Shoulders

Secondary

  • Glutes
  • Triceps
  • Core / abs

Alternatives

PreviousDumbbell Thruster
Form animation: Kettlebell Thruster
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Dumbbell
Level
Intermediate
Pattern
Vertical push
Stimulus / fatigue
Low
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