Thruster (Kettlebell)
Trains the full body. You need a kettlebell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Thruster (Kettlebell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do the Thruster (Kettlebell)
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height in the rack position, with your elbows tucked in.
- Lower your body into a full squat by bending your knees and pushing your hips back, keeping your chest up.
- Drive through your heels to stand up explosively, using the momentum to press the kettlebells overhead until your arms are fully extended.
- Lower the kettlebells back to the rack position as you descend into the next squat. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Use the drive from your legs to help power the press; the movement should be one fluid motion.
- Keep your core braced throughout to protect your lower back during the overhead press.
- Exhale as you drive up and press, and inhale as you lower into the squat.
- Keep your heels on the floor and your chest up throughout the squat portion.
Substitutes
Swap Thruster (Kettlebell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Thruster (Kettlebell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.