Kettlebell Thruster

A two-kettlebell front squat into an overhead press that trains the legs, shoulders, and lungs in one combined movement.

Legs Kettlebell Strength

Step by step

1. Stand with feet shoulder-width apart and a kettlebell racked at each shoulder.
2. Brace your core and squat down by pushing your hips back and bending the knees.
3. Reach a depth where the thighs are parallel to the floor, keeping the chest tall and bells racked.
4. Drive explosively through your heels to stand back up out of the squat.
5. Use the leg drive to launch the kettlebells overhead and lock out at the top with arms extended.
6. Lower the bells back to the rack position and immediately squat into the next rep.

Muscles and equipment

Target muscle

Glutes

Secondary muscles

Side delts

Equipment

Kettlebell

Type

Strength

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