Kettlebell Thruster
Kettlebell Thruster trains 7 of the 18 muscle groups Full Coverage tracks: Front delts 80%, Quads 70%, Side delts 55%, Triceps 55%, Glutes 50%, Abs 40%, Calves 25%.
This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.
How to do it
- Clean two kettlebells to the rack position, bells resting on your forearms, elbows tucked in.
- Stand feet shoulder-width.
- Squat down to at least parallel, keeping your torso upright and the bells on your shoulders.
- Drive up out of the squat and let that momentum carry the bells straight overhead in one motion.
- Lower them back to the rack and straight into the next squat. One continuous movement, not two exercises.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Front delts 80%
- Quads 70%
- Side delts 55%
- Triceps 55%
- Glutes 50%
- Abs 40%
- Calves 25%
How it compares
Compared with the Barbell Push Press, it loads Quads 35 points higher, Glutes 25 points higher, Abs 10 points higher. It needs Dumbbells where the other uses Barbell. Compared with the Seated Dumbbell Press, it loads Quads 70 points higher, Glutes 50 points higher, Abs 40 points higher. It needs Dumbbells where the other uses Dumbbells + Bench.
Other ways to train this
Other exercises for the Front delts
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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