Full body
Kettlebell Thruster
The Kettlebell Thruster is a strength exercise with a kettlebell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 15%, front delts 13% and quads (vastus lateralis) 13%.
How to do it
- Clean two kettlebells to the rack position, bells resting on the outside of the forearms.
- Stand with feet shoulder-width, elbows tucked, trunk braced.
- Squat down until the thighs are at least parallel to the floor.
- Drive up and flow straight into pressing the bells overhead.
- Bring the bells back to the rack as you descend into the next squat.
Tips
- Keep the wrists straight so the bells sit quietly on the forearms.
- Press the bells up close to the face, finishing with the biceps by the ears.
- Keep the knees tracking over the toes.
Common mistakes
- Letting the bells flop and bend the wrists back.
- Flaring the elbows wide in the rack.
- Cutting the squat short to save energy.
Muscles worked by the Kettlebell Thruster
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Free implements, more shoulder stabilising. A front squat that flows into an overhead press: quads and glutes drive up, the momentum carries into the front delts and triceps.
Kettlebell Thruster alternatives
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Frequently asked questions
What muscles does the Kettlebell Thruster work?
Mainly the gluteus maximus, front delts, quads (vastus lateralis) and quads (vastus medialis). The side delts, triceps (lateral head), quads (rectus femoris) and triceps (long head) assist.
Is the Kettlebell Thruster good for beginners?
The Kettlebell Thruster is rated intermediate. If you are new, learn the Dumbbell Squat to Press first and build up from there.
What is a good alternative to the Kettlebell Thruster?
For example the Dumbbell Squat to Press, Dumbbell Thruster and Wall Ball. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.