Kettlebell Thruster

An intermediate strength exercise for the shoulders, quads and triceps, done with a kettlebell.

Movement guide

Kettlebell Thruster

Demand · source-assignedMedium (unreviewed)

Equipment requiredA kettlebell

Muscle focusShoulders · Quads · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Kettlebell Halo demonstrated on the 3D figure

3D demoKettlebell HaloBeginner · A kettlebell

Similar move, beginner grade.

This move

Kettlebell Thruster demonstrated on the 3D figure

3D demoKettlebell ThrusterIntermediate · A kettlebell

Intermediate grade (source-assigned).

Harder option

Clean and jerk demonstrated on the 3D figure

3D demoClean and jerkAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
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.
As you begin the next repetition, return the weights to the shoulders.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Quads, Triceps.

Equipment

A kettlebell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Double kettlebell jerk demonstrated on the 3D figure

3D demoDouble kettlebell jerkAdvanced · A kettlebell

Double kettlebell push press demonstrated on the 3D figure

3D demoDouble kettlebell push pressIntermediate · A kettlebell

One-arm kettlebell jerk demonstrated on the 3D figure

3D demoOne-arm kettlebell jerkAdvanced · A kettlebell

One-arm kettlebell push press demonstrated on the 3D figure

3D demoOne-arm kettlebell push pressIntermediate · A kettlebell

Push press demonstrated on the 3D figure

3D demoPush pressIntermediate · A barbell

Split jerk demonstrated on the 3D figure

3D demoSplit jerkAdvanced · A barbell

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Questions people ask

What muscles does the Kettlebell Thruster work?

Mainly the shoulders, with help from the quads and triceps.

What equipment do I need for the Kettlebell Thruster?

A kettlebell.

Is the Kettlebell Thruster good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Kettlebell Halo.

What is an easier alternative to the Kettlebell Thruster?

Try the Kettlebell Halo. It works similar muscles at a lower grade.

How do I make the Kettlebell Thruster harder?

Progress to the Clean and jerk, or add load, range or slower lowering once your form is solid.