Kettlebell Thruster

Differentiation: Mechanics

This variation of a kettlebell shoulder press is unique. Here is how: you perform a squat | before explosively pushing the kettlebells overhead. This squat movement works your quadriceps. The press works your front deltoids.

Starting Position

To get into starting position, do this...

1) Obtain two kettlebells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Place the two kettlebells on the floor.

4) Stand with your feet near the kettlebells.

5) Place your feet wider than shoulder-width apart.

6) Squat to lower your torso and grasp a kettlebell in each hand, palms down.

7) Lift the kettlebells up to shoulder level, rotating your wrists so that your palms are facing each other.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale while you squat down by bending your hips and knees, keeping your back and head straight.

3) ...until you have squatted down as far as possible.

4) Once you've squatted as far as possible, hold this position for a count of one second.

5) Exhale while you gradually rise up from the squatting position while pushing your arms straight up and pointed overhead, lifting the kettlebells

6) ...until your arms are fully extended.

7) Once you are again standing upright, lower the kettlebells to your shoulders.

8) This is the entire movement.

9) Hold the kettlebells at shoulder level until the next rep.

10) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your head and back straight.

Be sure to hold the kettlebells in each hand with your palms facing in and the kettlebell resting on the outside of your arm.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Be sure to drive into the floor with your heels to avoid swaying forward onto your toes and complicating the movement. Imagine pushing straight up and do not lean forward - keep the weight on the heel of your feet.

Gear Advice

To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Do not lock out every single rep, otherwise you will become tired too easily.

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