Thruster (Kettlebell)
Complete guide to Thruster (Kettlebell). Learn proper form, technique, and execution. Targets Quads, Front Delts. Requires kettlebell. Step-by-step instructions and expert tips.
How to Perform Thruster (Kettlebell)
Grab a kettlebell in each hand and hold them at shoulder height in the rack position.
Stand with your feet shoulder-width apart and toes turned slightly outward.
Engage your abs and take a breath.
Squat down until your thighs are at least parallel with the floor.
Drive through your heels to stand, then immediately press the kettlebells overhead until your arms are fully extended and exhale.
Lower the kettlebells back to your shoulders and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |