Kettlebell Thruster

Intermediate

Delts

Kettlebell

Kettlebell Thruster is a step up once the basics feel easy and works well after overhead pressing.

How to do Kettlebell Thruster

Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
Lock out your arms at the top of the movement, fully extending your elbows.
Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
Repeat for the desired number of repetitions.

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Kettlebell Thruster Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Keep the set crisp and stop when speed drops.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Own the rack position before adding size.

Common Kettlebell Thruster Mistakes

Losing the rack position as the set drags on

End the set the moment the bell drifts off the forearm.

Driving the ribcage forward to fake overhead range

Squeeze the glutes and keep the ribs stacked over the hips.

Easier and Harder Than Kettlebell Thruster

Easier progression

Band Shoulder Press

Harder progression

Dumbbell Lying One Arm Rear Lateral Raise

Swap Kettlebell Thruster For

Landmine Lateral Raise

Band Reverse Fly

Weighted Round Arm

Kettlebell Thruster — Frequently Asked Questions

How do you do the Kettlebell Thruster?

Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other. Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Kettlebell Thruster work?

The Kettlebell Thruster primarily targets the delts. It is classified as a shoulders exercise and is performed with a kettlebell.

How many sets and reps of the Kettlebell Thruster should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Kettlebell Thruster good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Kettlebell Thruster?

Try the Landmine Lateral Raise, Band Reverse Fly or the Weighted Round Arm. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.