Kettlebell Thruster

What it is

This is a powerful, full-body exercise combining a deep squat with an overhead press using kettlebells. You will primarily work your shoulders, while also engaging your quadriceps and triceps for strength and stability.

Technique tips

• Use your legs and hips to generate power for the initial clean.
• Keep your chest lifted and back straight during the squat descent.
• Drive through your heels as you stand from the squat.
• Use the momentum from your squat to press the kettlebells overhead.
• Fully extend your arms at the top of the overhead press.
• Control the kettlebells as you lower them back to your shoulders.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.