Kettlebell Thruster

Shoulders

Kettlebell Thruster

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePush

A squat to overhead press combo with two kettlebells that trains the legs and shoulders together.

Strength

Primary musclesShoulders

Secondary musclesQuadriceps Triceps

Energy burned

≈ 28 kcalFor 3 × 8–12, rest 90s · ≈ 4.9 kcal/min

Estimate range 21–36 kcal (±25 %)

Muscle mass worked16 %

Effort during a set8.6 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet shoulder-width apart holding a kettlebell in each hand at rack position.
2Brace your core and keep your elbows in front.

How to perform

1Squat down by pushing your hips back and bending your knees.
2Drive up through your feet.
3Use the momentum to press the kettlebells overhead.
4Lower the bells back to the rack as you descend into the next squat.