Setup and loading
Kettlebells in the rack position.
How to do the kettlebell thruster step by step
- Bring the kettlebells up to your shoulders.
- Squat deep with your chest up.
- Drive up explosively and use the momentum to press them overhead.
Form cues
- Drive hard out of the hole
- Lock out at the top
Common mistakes
- Elbows dropping in the squat
Sets and reps for your goal
Power
4-6 x 2-5 · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
Endurance
2-4 x 15-25 or 30-60 s2-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- KettlebellStart with 12-16 kg (26-35 lb) for women or 16-24 kg (35-53 lb) for men.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
