Kettlebell Thruster
The Kettlebell Thruster primarily works the Anterior Deltoid, Rectus Femoris, Vastus Lateralis, with secondary activation of the Gluteus Maximus, Lateral Deltoid, Triceps (Long Head) and stabilizer support from the Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a kettlebell compound exercise at advanced difficulty.
Squat with kettlebells at shoulder height and drive them overhead as you stand.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Rectus Femoris, Vastus Lateralis |
| Secondary | Gluteus Maximus, Lateral Deltoid, Triceps (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
Secondary Muscles
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp kettlebell by the handle with firm grip. Execution: Bend at hips and knees, lowering body until thighs are parallel to floor. Drive through feet to return to standing position. Repeat. Comments: This is an advanced exercise. Ensure proper form before adding load.
Alternative Exercises
Get this data via the REST API or MCP Server.