Kettlebell Thruster

1. Hold a kettlebell in the rack position at your chest, elbow tucked close to your body.
2. Stand with feet shoulder-width apart and brace your core.
3. Bend your knees and hips to squat down, keeping the kettlebell steady at your chest.
4. Descend until your thighs are at least parallel to the floor.
5. Drive explosively through your heels to stand back up.
6. Use the momentum from standing to press the kettlebell straight overhead until your arm locks out.
7. Lower the kettlebell back to the rack position with control before starting the next rep.

Common Mistakes

• Separating the squat and press into two distinct moves: Pausing at the top of the squat before pressing removes the leg-drive momentum that makes the thruster efficient. Let the press flow directly out of the upward squat motion.
• Pressing with an unstable base: Trying to press before your legs are fully extended reduces power output and control. Finish standing tall before driving the kettlebell overhead.
• Letting the kettlebell drift forward overhead: Pressing the bell out in front of your shoulder line instead of straight up stresses the shoulder joint. Keep the press path directly above your ear.
• Using a kettlebell too heavy for the press half: Choosing a bell based on your squat strength alone often leaves the press portion sloppy. Select a weight that lets you press with a clean lockout every rep.