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Kettlebell Thruster
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Kettlebell Thruster

When it comes to getting the heart rate racing and hitting almost every muscle in the body then you can’t get much better than the KettlebellThruster or squat thruster exercise.

Danielle Fletcher
• Wednesday, 09 December, 2020
• 7 min read
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Once you add the overhead press to the movement then you gain additional muscle activation from the shoulders, arms, upper back and even the chest. Due to the large amount of muscle activation the thruster becomes very cardiovascular too.

Driving a kettle bell overhead also requires additional work from the heart in order to pump the blood up and into the top hand. So the KB thruster is not only a full body muscle conditioning exercise but also great for your cardio as well as being a big calorie burner.

Conditions over 600 muscles in one movement Great cardio exercise without moving your feet Burn lots of calories in a short amount of time Perfect for developing explosive movements for sports and combat As mentioned the squat thruster hits almost every muscle in the body from head to toe.

It is important that you squat nice and deep with every repetition in order to fully activate your glute / buttock muscles. Failure to squat so your thighs are parallel with the floor will result in more quad muscle activation than buttocks.

Once you can squat correctly you then just need to drive hard from the bottom position upwards and use your momentum to push the kettle bell overhead. Try to avoid arching your lower back at the top position and brace your abs nice and tight.


Care must be taken that kettle bell stays in the racked position throughout the movement and that the elbow does not wing out during the squat. Using the other hand with take pressure off the shoulder and keep the kettle bell in position, especially at the bottom of the squat movement.

The demands from this kettle bell exercise are high so be prepared for a challenging level of both strength and cardio. I thought it would be helpful to list a few KB thruster workouts that you can use to practice this full body exercise.

Two Arm Kettle bell Thrusters x 10 reps Rest 60 seconds and repeat 2-4 times Focus on great form at this stage and make sure you get down nice and deep with every squat.

A great combination workout that will hit every muscle in your body as well as challenging your cardio. Using an interval timer that beeps every 30 seconds is really helpful to stay motivated and on time for the changes.

Not only does it activate over 600 muscles per movement but it works your cardio very hard as well as developing explosive legs and hips. The thruster conditions 100’s of muscles in one movement, especially the quads, glutes, core, and shoulders.

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The kettlebellthruster is basically a squat and then an overhead press all performed in one fluid movement. Chest bumps, high-fives and booty slaps to our 9 competitors who participated in the Gorilla Games on Sunday.

All of our peeps from Team Squat ch worked hard, had fun, stayed safe and were examples of great movement. It made me proud to be a part of Team SNCF and watch so many of our people represent.

Welcome to our latest group from this month’s Ramp: Kelli, Bye, Sarah, Ron, Tom, Kirsten, and Barbara. Author Squat ch Posted on December 18, 2012, Categories Events, Movable Type, Useful Links, Video and Media, Won

After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.

Author snoridgecf Posted on January 7, 2017, Categories Beyond the Whiteboard, Main Workout, Standard RX, Won It’s shaped perfectly for tons of different home exercises, and adds to your functional strength because its weight shifts during your workout.

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Best of all, you don’t have to put it down to change positions, keeping you focused and ready to lift. Try these 5 exercises to work your core, chest, abs, and really burn off the calories.

Then, thrust upward so the kettle bell reaches chest height, arms extended in front of you. This move requires more stability and core strength, so wait until you master the double handed swing.

Stand up with only your legs, keeping your arm raised the entire time. Your core, glutes, shoulders and legs all go hard in this move.

Hold the kettle bell in one hand by your shoulder, your elbow is bent at your side. Squat as far down as you can, while reaching your free hand out in front of you for balance.

Rise up, keeping the weight stationary the entire time. Hold the kettle bell with one hand, and raise that arm straight up in the air.

kettlebell thruster workout

With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants’ to lose hundreds of pounds before their big day, and she appears regularly on NBC’s Today Show, Extra, The Doctors and Good Morning America. This two-move, whole-body workout challenge will make you stronger, torch fat and improve your cardio fitness in just 15 minutes.

You start by doing ten thrusters then one rep of the press-up rows. “The thrusters are probably going to feel harder so it’s good to get most of them done when you’re fresh and then you hang on in there at the end,” says personal trainer Tom East ham.

How Stand up straight holding two kettle bells to your chest with the bells resting on your forearms (known as the “rack” position). Keeping your torso upright, simultaneously bend at the hips and knees to lower towards the floor.

Go as low as you can, then straighten up and as you do so, press the weights overhead. “But it’s not as technical as a snatch because it forces you to stay upright — if you aren’t, you’ll fall over.

How Start in a press-up position with your hands on the kettle bell handles. Perform a press-up then, keeping your body straight, row one kettle bell up to your side.

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And when your hands are on the kettle bells, you get a greater range of motion than a standard press-up.” double Under (x3 for single skips) lab Mat Sit-ups B: Over Head Squat Trekkers — 15 Minutes

This entry was posted in Ladies, Method, Run, Won and tagged About, Annie, Helen, Kettle bell Swings, Method, Over Head Squat, Pull Ups, Run, Skips, Won on February 25, 2013, by thruster buster. 15 minutes to establish a new 3RM — warm-up from empty bar, then work up to max attempt.

Lunge walk two lengths of the gym holding kettle bell to chest 3RM of 90 kg, failed at 100 kg Won: a total of 7 rounds + 6 KB swings RX

This entry was posted in Strength, Won and tagged About, Back Squats, CrossFit, Kettle bell Swings, Pull Ups, Push Press, Walking Lunges, Won on February 20, 2013, by thruster buster. 500 m Row 10 Front Squats 50k/34k 20 Lateral Bar Burpees 30 Kb Swings 40 Sit-ups 50 Slam Balls

Very happy without total score of 890 reps at RX, that equated to 4 rounds 20kb swings. This entry was posted in Method, Row, Won and tagged About, Burpees, CrossFit, Front Squats, Kettle bell Swings, Row, Slam Balls, Won on February 14, 2013, by thruster buster.

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This entry was posted in Method, Powerlifting, Won and tagged AMAP, Box Jumps, Dead lift, Kettle bell Swings, Wall Balls on February 13, 2013, by thruster buster. 15 Down and Ups 15 Kb Swings 24/16 15 kcal Row 15 Slam Ball Catches 15 Empty Bar Thrusters 15 Ab Mat Sit-ups 15 Plate OTOH 15K/11K

Gutted not to finish inside the time cap but very happy with my fitness. This entry was posted in Method, Row, Won and tagged About, CrossFit, Down and Ups, OTOH, Kettle bell Swings, Method, Row, Slam Ball Catches, Thruster, Won on February 8, 2013, by thruster buster.

For time: 50 Double under 50 Burpees 50 Wall ball shots, 20 pound ball 50 Back extensions 50 Push press, 45 pounds 50 Knees to elbows Walking Lunge, 50 steps 50 Kettle bell swings, 24 kg 50 Jumping pull-ups 50 Box jump, 24 inch box This entry was posted in Endurance Won, Method, Won and tagged Back Extensions, Box Jumps, Burpees, CrossFit, Double Under, Kettle bell Swings, Knees to Elbow, Pull Ups, Push Press, Walking Lunges, Wall Balls, Won on February 6, 2013, by thruster buster.

This entry was posted in Method, Powerlifting, Strength, Won and tagged 1RM, About, Burpees, CrossFit, Dead lift, ARPU, Kettle bell Swings, Method, Pull Ups, Won on February 5, 2013, by thruster buster. This entry was posted in Gymnastics, Ladies, Method, Run, Won and tagged CrossFit, Kettle bell Swings, Pull Ups, Won on February 1, 2013, by thruster buster.

Each Person performs 20 box jumps at 21 x2 whilst team holds a 60 kg bar Each person performs 20 hang snatches at 32 kg x2 whilst team rests

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Each person performs 20 Kettle bell swings x2 at 24 kg whilst team holds 60 kg bar This entry was posted in Endurance Won, Method, Olympic Lifts, Row, Team Games, Won and tagged Box Jumps, CrossFit, Hang Snatches, Kettle bell Swings, Method, Row, Thruster, Won on January 28, 2013, by thruster buster.

To be honest this Won really doesn’t inspire me so today will be a rest day This entry was posted in Gymnastics, Method, Won and tagged About, Burpees, CrossFit, Hand Stand Press Ups, Kettle bell Swings, Pull Ups, Won on January 24, 2013, by thruster buster.

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