Kettlebell Thruster

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The kettlebell thruster is a highly effective workout that primarily targets the quads, glutes, and shoulders.

This exercise involves holding a kettlebell at shoulder height, squatting down, then explosively pushing the kettlebell overhead.

While it also engages secondary muscles, the kettlebell thruster is a great way to build strength and endurance in key muscle groups.

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Hold a kettlebell with both hands at chest level, palms facing inward.
Squat down by bending your knees and lowering your hips, keeping your chest up and back straight.
As you stand up, push through your heels and drive the kettlebell overhead, fully extending your arms.
Lower the kettlebell back to chest level as you squat down again.
Repeat the squat and overhead press movement for the desired number of repetitions.

Start with a proper warm-up to activate your quads, glutes, and shoulders.
Hold the kettlebell at shoulder height, engaging your core and keeping your chest up.
Squat down, driving your hips back and keeping your weight on your heels.
As you come up, press the kettlebell overhead, fully extending your arms.
Focus on squeezing your quads and glutes at the top of the movement.
Control the descent, maintaining tension in your quads and glutes throughout.