How to do a kettlebell thruster

Setup:

1. Rack Position: Start with two kettlebells in the "rack position" – held at shoulder height, elbows bent and close to your body, palms facing each other.
2. Stance: Stand with your feet shoulder-width apart, toes slightly turned out.

The Lift:

1. Squat: Initiate the movement by bending your hips and knees, squatting down until your thighs are parallel to the ground. Keep your back straight and chest up.
2. Drive Upwards: Explosively drive up through your heels, extending your hips and knees to a standing position.
3. Overhead Press: As you reach a standing position, use the momentum from your legs to press the kettlebells overhead, extending your arms fully.
4. Lockout: Briefly pause at the top, ensuring your biceps are in line with your ears.
5. Lower with Control: Slowly lower the kettlebells back down to the rack position and return to the squat position to start the next repetition.

Tips:

• Coordinated Movement: The thruster is a fluid movement. The squat and press should be one continuous motion.
• Maintain Core Tension: Keep your core engaged throughout the entire movement to protect your spine and maintain balance.
• Kettlebell Path: The kettlebells should travel in a straight line as you press overhead.
• Breathing: Inhale during the squat, hold your breath as you drive upwards and press, and exhale as you lower the kettlebells.