Kettlebell Thruster
A full-body compound exercise combining a squat and overhead press with kettlebells to build strength, power, and conditioning; ideal for metabolic workouts and functional training.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Shoulders
Secondary Muscles
Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Shoulders
8/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
6/10Rectus Abdominis
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
5-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Clean one or two kettlebells to front rack position with feet hip-width apart, elbows tucked, core braced, and chest up.
- Inhale and squat down by bending hips and knees until thighs are parallel to floor, keeping back straight and knees tracking over toes.
- Explosively drive up through heels, extending hips and knees fully.
- Use leg momentum to press kettlebells overhead, locking arms with biceps by ears.
- Squeeze glutes and brace core at top.
- Control kettlebells back to rack as you descend into next squat.
- Repeat for reps.
Coaching Tips
Form Cues
- Drive through heels
- Elbows tucked in rack
- Use legs to power press
- Core tight throughout
- Biceps by ears at top
Breathing
Inhale during squat descent; exhale forcefully during the explosive drive and press.
Tempo
2-0-1
Range of Motion
Squat to thighs parallel or deeper; press to full arm lockout overhead with body aligned vertically.
Safety
Safety Notes
- Avoid if acute shoulder or wrist pain
- Master clean, squat, and press first
- Start with light weight to perfect form
- Keep heels down to avoid balance loss
- Brace core to prevent lower back arch
Spotting
Not typically needed; use lighter weights or safeties if progressing heavy loads.
Common Mistakes
- Rounding back in squat
- Flaring elbows in rack
- Incomplete lockout overhead
- Leaning back at press top
- Rushing descent uncontrolled
When to Avoid
- Shoulder impingement
- Lower back issues
- Wrist instability
Flexibility Needed
- Ankle dorsiflexion for squat depth
- Shoulder flexion to 180 degrees
Build Up First
- Master kettlebell clean
- Proficient front squat
- Competent overhead press
Also known as
KB Thruster, Kettlebell Squat Press, Kettlebell Front Squat to Press
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