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Shoulders · Kettlebell
Kettlebell Thruster
Kettlebell Thruster is an intermediate compound strength exercise that works the delts (shoulders), with the hamstrings and core assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Core · Rectus Abdominis, Obliques
How to do Kettlebell Thruster
- Begin by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level, palms facing inward. Keep your elbows close to your.
- Lower into a squat by bending your hips and knees until your thighs are parallel to the floor.
- Push through your heels to stand back up while simultaneously pressing the kettlebells overhead. Fully extend your arms at the top of the movement.
- Lower the kettlebells back to shoulder level as you prepare for the next repetition. Repeat for the desired number of repetitions.
Form tips
- Exhale as you press the kettlebells overhead, inhale as you lower into the squat.
- Choose an appropriate weight to maintain control throughout the exercise.
- Keep your wrists straight and aligned with your forearms.
Kettlebell Thruster alternatives
More delts exercises
Kettlebell Thruster FAQ
What muscles does Kettlebell Thruster work?
Kettlebell Thruster mainly works the delts in the shoulders (Deltoids, Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and core work as secondary muscles.
What equipment do you need for Kettlebell Thruster?
You need a kettlebell.
How many sets and reps of Kettlebell Thruster should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Thruster good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Kettlebell Thruster burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Thruster?
Other exercises for the delts include Resistance Band Standing Single Arm Shoulder Flexion, Bodyweight Standing Military Press, Boxing Left Hook and Barbell Standing Close Grip Military Press.
For developers
Use Kettlebell Thruster in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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