How to Do Kettlebell Thrusters: Muscles Worked & Proper Form

Muscles Worked in Kettlebell Thrusters

Primary muscles worked:

• Glutes
• Adductors
• Quads
• Front Delts

Secondary muscles worked:

• Hamstrings
• Lower Back
• Calves
• Triceps
• Lateral Delts

How to Do Kettlebell Thrusters

1. Stand with your feet shoulder-width apart and hold two kettlebells in rack position.
2. Lower into a squat until your thighs are approximately parallel to the ground.
3. Drive explosively up from the bottom position by extending your hips and knees, and use the force from your legs to press the weight overhead in one fluid motion.
4. Fully extend your arms at the top and lock out the weight overhead.
5. Lower the weight back to your shoulders in a controlled manner and immediately transition into the next repetition.

Commentary

Thrusters are a powerful full-body exercise that combines a front squat with an overhead press in a single movement. They primarily work the legs, glutes, shoulders, and core, and are popular in both functional fitness and conditioning workouts.

If you want to, you can use only one kettlebell, and work with one arm at the time.

Your wrist should stay straight when lifting with kettlebells. You don’t need to grip the handle tightly in the rack position, but keep your wrist active to prevent it from folding backward.