The kettlebell thruster – the most complete and effective exercise

Thanks to the many muscle groups it stimulates, the kettlebell thruster is a popular fitness exercise for cross-training. Find out how to do it safely, so you can enjoy all its benefits and optimize your training.

Why integrate the Thruster into your training?

The thruster movement offers a number of advantages that make it a great way to incorporate it into your sports routine, since it involves several parts of the body and associated muscle groups. It enables you to make real progress in terms of strength and muscular reinforcement, while burning calories with every cardio-training session.

Thruster exercises can be performed with dumbbells or a barbell. The choice of kettlebells makes it possible to diversify each cross-training session, for example, to avoid monotony. It's also easier to equip yourself with KBs for complete home workouts than with all kinds of barbells.

Which muscles are worked?

With its combination of squat and military bench press movements, the kettlebell thruster calls on the muscles of the lower body, upper body and core for complete stimulation:

• Legs: the glutes, hamstrings and quadriceps provide the force needed to lift and push the kettlebell from the ground to the top of the head.
• Shoulders: the anterior, lateral and posterior deltoids are called upon during the kettlebell lifting movement.
• Triceps: the triceps work in tandem with the shoulders to lift the kettlebell.
• Abdominals: the abdominals help maintain correct posture throughout the sequence of movements.
• Back: the back muscles help maintain correct posture during training.

Benefits of the kettlebell thruster

While the kettlebell thruster can be an intense and difficult exercise to master, the benefits are numerous. By incorporating kettlebell thrusters into your exercise routine, you can build strength throughout your body. In cardio training, endurance also increases, stimulating both stamina and muscle growth.

What's more, kettlebell thrusters improve balance and coordination, since they require perfect control of body movements while maintaining optimum stability to limit injury. Over time, the KB thruster exercise also improves joint mobility, so that movements can be performed with increasing amplitude. At the same time, it improves posture, correcting imbalances that can lead to pain and weakness, particularly in the back. As a general rule, strength sports training can be used to strengthen, rehabilitate and compensate for physical weaknesses, even in cases of previous pathology or injury. Nevertheless, always seek the advice of your practitioner before embarking. In the event of contraindication, your coach will be able to adapt your training.

Finally, this kettlebell exercise acts as a calorie burner.

Combined with other workouts in a cross-training, HIIT or tabata session, for example, it's particularly effective for gaining strength and mobility while eliminating fat for an intensive muscle-building session. These high-intensity intervals are ideal for burning a significant number of calories in a very short space of time.

How to do a thruster with a kettlebell?

The complete movement

To perform a kettlebell thruster effectively, it's essential to proceed step by step, while maintaining control of your body and movements for successful execution:

1. Stand with legs shoulder-width apart.

2. Place a kettlebell on each shoulder.

3. Perform a squat by inhaling and bending your knees and hips in the same movement.

4. Return to the starting position and push the kettlebells overhead during the military bench press movement, exhaling.

5. Bring the kettlebells back over your shoulders.

6. Repeat the movement to reach the desired number of repetitions.

Once you've assimilated the movement properly, you won't need to break the exercise down into different stages, but you'll need to use the bounce of your squat to come back up faster and easier. Don't rush the exercise, take your time. In the beginning, you should hold the position for several seconds to get the whole body working.

Our tips for effective training

All exercises, just like the Kettlebell Thruster, require "extreme" rigor to limit injury. We strongly advise you to train in front of a mirror, so you can observe your posture during the exercise and correct any mistakes. Concentrate on the grip, and on working the muscles throughout the movement. Intention is everything. If your mind is focused on the movement and the muscles involved, you'll see the difference.

Keep your back straight, your feet firmly planted on the ground, and your abdominal muscles sheathed to limit imbalances that could lead to injury. Make sure your warm-up is proportionate to the exercise.

Exercise variations

As with every kettlebell exercise, there are variations on kettlebell thrusters. It's a good idea to modify your workouts regularly, so you don't always do the same cardio-training session, which could lead to monotony, fatigue and stagnation over the long term. While some are aimed at regular exercisers, others are more suited to those new to bodybuilding, such as the kettlebell clean or kettlebell press.

The one-handed kettlebell thruster

As the name suggests, the single-handed kettlebell thruster involves alternating the hand holding the kettlebell with each new movement. You can also perform several repetitions with the same hand to further train theendurance of one arm before performing the same work on the other.

However, while it may be tempting to opt for a heavier kettlebell, make sure it doesn't go beyond your physical limits.

Two-handed Goblet version

The two-handed goblet is an interesting variant for beginners, as it involves lifting a single kettlebell with both hands. This technique is particularly suited to those who haven't yet built up enough strength to perform the standard movement.

It is therefore advisable to choose a weight suited to your performance, so that you can enjoy all the benefits of the sport, without the risk of injury.

The thruster in cross-training: why is it so popular?

In addition to barbells and dumbbells, kettlebells are very popular in wod training, as they can be used to perform a wide variety of exercises. While some of them focus more or less on certain parts of the body, thruster variations rely on both arm and leg strength. This means you can work the whole body, from head to toe.

What's more, kettlebell thrusters are high-intensity, explosive exercises, so they allow you to push yourself further and further with each session, while seeing your level improve over time. It's really a movement that allows you to develop your cardio and muscular fitness.

More than just a sports exercise, it can be combined with other movements for a cardio-training workout that's as varied as it is stimulating. Use our tips to build your own kettlebell wod. You can also combine dumbbells with a barbell and kettlebells in the same session, adapting the weight according to your level, which you'll see evolve rapidly.

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