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Fast Workout
Kettlebell Thruster frame #1 Kettlebell Thruster frame #2 Kettlebell Thruster frame #3

Kettlebell Thruster

3 series 21,15,9 repeats with 30 second pauses

1

Grab a pair of kettlebells. Stand straight with your feet facing forward, slightly open outwards and apart a little wider than the shoulders. Your arms are bent behind the shoulders. Your palms are facing forward.

2

Drive your hips down to a sitting position. Keep your arms and the kettlebells in the starting position. Drop down your hips and bottom until your thighs are at least parallel to the floor.

3

Explosively push your hips back up into the starting position, while pushing the kettlebells straight up, until your arms get straight.

4

Go back into the starting position and repeat the exercise according to the training plan.