Shoulders / Intermediate / Compound (multi-joint)

Kettlebell Thruster

A kettlebell exercise for the front delts, with the quads and triceps assisting.

At a glance

Primary

Front delts

Secondary

Quads, Triceps

Equipment

Kettlebell

Movement pattern

Overhead push, Squat

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

How to do it

1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
2. Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
3. At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
4. As you begin the next repetition, return the weights to the shoulders.

Common mistakes

• ✗ Elbows dropping at the bottom of the squat.

  Why it hurts: The weights pull the upper back forward and the lower back rounds.

  ✓ Instead: Keep the elbows up and the chest tall, then drive from the legs into the press.

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