Exercise guide
Kettlebell Thruster
The Kettlebell Thruster combines a front squat with a double overhead press. The quadriceps drive the body out of the squat, and that momentum helps the shoulders and triceps finish the kettlebells overhead.
Training context
Keeping the Thruster Connected
The press should begin as the legs finish extending. Pausing completely between the squat and press turns the repetition into two separate exercises.
Both kettlebells must remain secure in the rack during the squat. Use a load that allows the torso to stay upright and both bells to reach overhead together.
Technique overview
Drive from the squat into the press
Clean both kettlebells into the rack and squat between the legs. Stand forcefully and transfer that upward drive into the overhead press. Lock out in a stable position, then return the bells to the shoulders before beginning the next squat. Stop when the bells no longer move evenly.
Treat this as an overview and use a range, pace, and setup you can control.