Full exercise libraryIntermediate
Kettlebell Thruster
A front squat into an overhead press. Builds full-body power and conditioning in one movement.
Full bodyKettlebell
How to perform
- 1.Kettlebell in the rack, squat to parallel or below
- 2.Explosive hip and knee extension — the bell floats on momentum
- 3.Press overhead in one continuous chain
Common mistakes
- Starting the press before the legs finish extending
- Hyperextending the lower back at the top
Tips
- Start with one bell and a moderate pace — technique beats speed
Limitations
Use caution with issues in: knees, shoulders. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
Need a program, not a single exercise?
I'll build these exercises into a system for your goal, equipment and limitations.