FULL BODY · COMPOUND
Kettlebell Thruster
A kettlebell squat-to-press combination for full-body conditioning.
Primary musclesQuads, Glutes, Shoulders
Secondary musclesTriceps, Core
EquipmentKettlebell
DifficultyIntermediate · Squat to Press
How to perform
- Hold the kettlebell securely at the shoulder or goblet position.
- Squat and drive upward through the legs.
- Finish with an overhead press and return to the start.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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