Target Muscles
| Basic Muscle Groups |
|---|
| Shoulders (Main Target) |
| Quadriceps |
| Hamstrings |
| Advanced Muscle Groups |
|---|
| Front-deltoid |
| Side-deltoid |
| Rear-deltoid |
| Upper-abs |
| Lower-abs |
| Obliques |
| Vastus-lateralis |
| Rectus-femoris |
| Semitendinosus |
Difficulty
Steps
Start in a standing position with feet shoulder-width apart and a kettlebell in each hand, racked at shoulder height.
Lower into a squat position by bending at the hips and knees, keeping your chest up and back flat.
Explosively extend your hips and knees to drive the kettlebells overhead, fully extending your arms.
Lower the kettlebells back to the starting position and repeat for the desired number of repetitions.
Benefits
The kettlebell thruster is a full-body exercise that targets the shoulders, quadriceps, and hamstrings. It builds strength, power, and cardiovascular endurance while also improving mobility and coordination.
Equipments
