Advanced
KETTLEBELL THRUSTER
Shoulders
Body Part
Delts
Target Muscle
Kettlebell
Equipment
Advanced
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
2
Step:2 Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
3
Step:3 As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
4
Step:4 Lock out your arms at the top of the movement, fully extending your elbows.
5
Step:5 Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
Same Body Part
View All
