kettlebell thruster
kettlebell thruster is a common strength training exercise. Below are form tips, steps, and demos.
Steps
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.
Step 2
Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
Step 3
As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
Step 4
Lock out your arms at the top of the movement, fully extending your elbows.
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.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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