Kettlebell Thruster
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%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
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