Kettlebell Thruster – Exercise Tutorial

Hi everyone,

Sorry for the picture, it’s not a new one lol

The Kettlebell Thruster is a combination of the Kettlebell Front Squat and the Kettlebell Push Press. It is excellent for building up power and endurance along with strength and cardiovascular fitness. It is a compound exercise and utilises both the upper and lower body. In addition it will help with balance, co-ordination, flexibility, stability and timing. All in all it is an excellent exercise.

Teaching Points:

1. Clean the kettlebell into the rack position, keeping the elbow in to the side
2. With feet just wider than hip width apart and facing outward, bend at the hips and knees, sitting back into a squat position.
3. Grounding the feet and  stabilising the knees by pushing the quads down and out, power up using the glutes and hips.
4. As the hips “snap” forward allow the momentum to carry the kettlebell above the head onto a press.
5. Lock the arm and shoulder out at the top (using the lats to pull the shoulder back and down), ensure the elbow remains close to the side of the head, in line with the ear.
6. Now lower the kettlebell under control and, depending on your level, either pause in the rack position before the next squat, or travel into the next squat with the kettlebell.

Key Pointers:

• Elbow close to the side while in the rack
• Keep head and back up, shoulders back and down, core tight, legs stable and grounded
• Control the squat
• Use explosive power to push the kettlebell above the head.
• Keep the body tight through the press and lower the kettlebell under control.
• Catch in the rack or at the bottom of the squat – ensure you have good control, and knee stability for this.
• Tighten glutes at the top, using the hips for the upward phase of the squat.

This exercise can also be advanced by using 2 kettlebells, but for this you need a very strong core as there is a high risk of tilting. You can also alternate the thusters, with 2 Kettlebells. This way the squat is harder, but the press still uses a single press.

Enjoy

Marianne