EXERCISE · KETTLEBELL
Kettlebell Thruster
Legs
The one thing that makes or breaks a thruster is the transition — there's no pause between the squat and the press, the drive out of the bottom is what launches the bell overhead. Hold the kettlebell at your chest in a front rack, squat down keeping your chest tall, then drive up through your legs and let that momentum carry straight into a press without stalling at the top of the squat. If you stand up fully first and then press separately, you've split it into two exercises and lost the point. Your legs should still be finishing their extension as your arm locks out overhead.