Double Kettlebell Thruster

Also known as: Kettlebell Thruster, Double KB Thruster

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Body Part: Legs

Description

Hold two kettlebells in the front rack position and stand with your feet about shoulder-width apart. Squat with your heels grounded, then drive upward and use the leg momentum to press both bells overhead. Finish with straight arms, then lower the bells to the rack under control before the next squat.

How to Perform

Stand with your feet about shoulder width apart. Clean two kettlebells into the front rack position, with the bells resting against your forearms and upper arms, elbows slightly in front of your body.
Brace your core, keep your chest tall, and grip the handles firmly. Keep your wrists neutral and your heels flat on the floor.
Sit down into a squat by bending your knees and hips at the same time. Keep your knees tracking in line with your toes and lower until your thighs are at least parallel to the floor, if your mobility allows.
Drive through your whole feet to stand up powerfully. Use the force from your legs and hips to start moving the kettlebells upward.
As you reach full hip and knee extension, press both kettlebells overhead until your arms are straight. Keep your ribs down and avoid leaning back.
Finish with the kettlebells directly above your shoulders, elbows locked out, and your head in a neutral position.
Lower the kettlebells under control back to the front rack position, then begin the next repetition.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Let the handles lie diagonally across your palms in the rack.
Choose a natural toe angle that makes the squat comfortable.
Inhale in the squat and exhale as you rise and press.
Use two kettlebells of equal weight.
Keep your eyes on a fixed point ahead during the press.

Common Mistakes

Letting the knees cave inward during the squat.
Allowing the heels to lift or shifting weight onto the toes.
Dropping the chest and rounding the lower back at the bottom of the squat.
Holding the kettlebells too far forward instead of keeping them close in the rack position.
Overarching the lower back to get the kettlebells overhead instead of keeping the ribs down and core braced.
Letting the kettlebells drift apart or forward during the press.
Lowering the kettlebells too quickly into the rack position without control.