Napra

Kettlebell Thruster

StrengthIntermediate ShouldersQuadricepsTriceps Kettlebell
Kettlebell Thruster, step 1
1. Kettlebells in the rack; squat deep with your elbows over your knees and chest up.
Kettlebell Thruster, step 2
2. Stand up explosively and press the bells overhead in one motion. Back to the rack and squat again.

How to do it

  1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
  2. Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
  3. At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
  4. As you begin the next repetition, return the weights to the shoulders.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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