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Kettlebell Thruster

Kettlebell Thruster (squat + press)

LegsKettlebell / dumbbellsIntermediateCrossFit
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
QuadsGlutesFront deltsAbsTriceps

Primary muscle

Quadriceps + glutes + shoulders

Secondary

Core, triceps

How to do it

Kettlebell in front of your chest. Squat, then use the drive out of the bottom to press the weight overhead. One fluid movement.

Common mistake

Cutting the squat short; standing up fully before pressing (you lose the momentum).

Alternative

Goblet Squat + Shoulder Press separately
Goblet SquatLeg Press

Your results

No logs yet. Suggested start: bodyweight, increment 4 kg.

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