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Last updated March 5, 2026
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Quadricepsshouldersglutes
Thruster (Kettlebell)
Hold kettlebells in the rack position, squat down, then drive up explosively and press the bells overhead in one fluid motion.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsfront shouldersglutes (max)
Secondary
tricepsdeep abs / corehamstringsupper chest
Equipment & setup
What you need and how to position yourself before starting.
Equipment
kettlebell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Clean one or two kettlebells to the rack position at your shoulders.
- Stand with feet shoulder-width apart, toes slightly turned out.
- Step 2Starting Position
- Hold the kettlebells with your elbows tucked close to your ribcage.
- Engage your core and maintain a tall spine.
- Grip the handles firmly with wrists straight.
- Step 3Execution
- Squat down by bending your hips and knees simultaneously.
- Keep the kettlebells racked at shoulder height during the squat.
- Descend until thighs are parallel to the floor or slightly below.
- Explode upward by driving through your heels.
- As you stand, use the upward momentum to press the kettlebells overhead.
- Fully extend your arms at the top.
- Lower the kettlebells back to the rack position and immediately descend into the next squat.