How to do: Kettlebell Thruster

Shouldersintermediatekettlebells

Kettlebell Thruster — starting position — Start position

Kettlebell Thruster — finishing position — Finish position

Step-by-step instructions

1Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
2Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
3At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
4As you begin the next repetition, return the weights to the shoulders.

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Photos & base instructions from the open-source Free Exercise DB (public domain).