Shoulders exercise · kettlebell
Kettlebell Thruster
The kettlebell thruster is a kettlebell exercise that targets the shoulders (deltoids), with the quadriceps, glutes and core assisting.
- Target muscle
- Delts
- Also works
- Quadriceps, glutes, core
- Equipment
- Kettlebell
- Body part
- Shoulders
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The quadriceps, glutes and core work as secondary muscles. See all shoulder exercises or every kettlebell exercise.
