The Kettlebell Thruster is a compound exercise that combines a front squat with an overhead press, making it a dynamic full-body movement that targets multiple muscle groups simultaneously.
How to perform
Step-by-step instructions for performing a Kettlebell Thruster:1. Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with your elbows bent and palms facing inward.
2. Engage your core and lower into a squat position, keeping your chest up and back straight as you lower your hips down towards the ground. Ensure your knees are tracking over your toes and your weight is in your heels.
3. Push through your heels to drive yourself back up to standing position.
4. As you rise from the squat, push the kettlebells overhead by extending your arms fully.
5. Lower the kettlebells back down to shoulder height as you lower back into another squat, then repeat the movement for the desired number of repetitions.
6. Remember to keep your core engaged throughout the movement and maintain proper form to avoid injury.
The Kettlebell Thruster is an effective exercise for building strength and muscle endurance in the lower body, core, shoulders, and arms. It can be incorporated into a full-body workout routine or used as a standalone exercise to challenge your muscles and improve overall fitness.
Equipment required
Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.