Single-arm kettlebell thruster

The single-arm kettlebell thruster is a popular kettlebell movement that combines a kettlebell front squat with a kettlebell press. It is preceded by a clean at the start of each set, and you can perform a clean between each rep if you choose. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a kettlebell combination or complex.

Benefits

Encourages proper squat form and depth with an upright torso
Momentum from the squat powers the weight through the toughest part of the press
Allows you to press more weight than a strict standing military press
Full-body training that challenges the lower body, as well as the shoulders, arms, back, and core
Cleaning the kettlebells to the rack position trains the hips, core, and back muscles

Type: Strength
Main Muscle Worked: Shoulders
Equipment: Kettlebells
Level: Intermediate

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Single-arm kettlebell thruster Instructions

Single-arm kettlebell thruster muscle diagram