Kettlebell Thruster
Targeted Muscle Groups
Primary Muscles:
- Quadriceps:
- Glutes:
- Shoulders (Deltoids):
Secondary Muscles:
- Core:
- Hamstrings:
- Triceps:
- Upper Back (Trapezius and Rhomboids):
Equipment Needed
- Kettlebells:
- Space:
How to Perform the Kettlebell Thruster: Step-by-Step Guide
1. Setup:
2. Starting Position:
3. Squat Phase:
4. Transition Phase:
5. Pressing Phase:
6. Lowering Phase:
7. Repetition:
Recommended Reps and Sets
- For Strength:
- For Conditioning:
Pro Tips for Success
- Focus on the Transition:
- Engage Your Core:
- Use Your Legs:
- Breathe Efficiently:
Common Mistakes to Avoid
- Rushing the Movement:
- Arching the Lower Back:
- Not Reaching Full Depth in the Squat:
- Poor Rack Position: