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Exercise Technique: Kettlebell Thruster

Article in Strength and Conditioning Journal · August 2014

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 Exercise Technique

The Exercise Technique Column provides detailed

explanations of proper exercise technique to optimize
performance and safety.

COLUMN EDITOR: Jay Dawes, PhD, CSCS*D,

NSCA-CPT*D, FNSCA

Kettlebell Thruster
Ryan Eckert, NSCA-CPT1 and Ronald L. Snarr, MEd, CSCS2
1
Exercise and Wellness, Arizona State University, Phoenix, Arizona; and 2School of Nutrition and Health Promotion,
Arizona State University, Phoenix, Arizona

ABSTRACT functional movement patterns. The KB  Assume a fully erect standing posi-
thruster is a ballistic movement that is tion with the feet shoulder-width
THE FOLLOWING COLUMN PRO-
designed to improve strength and apart and feet facing forward.
VIDES A DETAILED DESCRIPTION  The head and spine should be in
power performance, as well as the abil-
AND PHOTOGRAPHS OF PROPER ity to transfer energy from the lower to neutral position and remain the same
EXERCISE TECHNIQUE AND upper extremities (3,5,7). Because many throughout the movement.
PRACTICAL APPLICATIONS FOR sports involve multiple movements that  The opposing arm can either hang
THE KETTLEBELL THRUSTER. require high-power output, the applica- down by the side of the body or can
tion of the KB thruster into an athlete’s be used as a counterbalance (Figure 1).
TYPE OF EXERCISE training program may be beneficial.
he kettlebell (KB) thruster is Recent research has also shown that DESCENT (DOWNWARD

T a full-body, multi-joint exercise

designed to increase strength
and power in the hips and shoulders,
the use of KBs in a training program
has a high degree of transfer to tradi-
tional power exercises, such as the clean
MOVEMENT)

 Begin the squatting movement by

as well as general muscular condition- and jerk, which has been demonstrated flexing the hips and knees while de-
ing for the whole body. to improve sport performance (3,7). scending the body toward the floor
Additionally, KB training is a space- in a controlled manner.
MUSCLES INVOLVED and time-efficient method of training  Throughout this movement, the
Gluteus maximus, quadriceps group that can be used with a variety of age trunk musculature should be isomet-
(vastus lateralis, vastus medialis, vastus groups and experience levels (4). The rically activated to stabilize the
intermedius, rectus femoris), hamstrings proper technique of the KB thruster is upper torso and keep the spinal col-
group (semimembranosus, semitendi- described as follows. umn in neutral position.
nosus, biceps femoris), deltoids, and tri-  Continue to descend until the thighs
ceps brachii (2,6). STARTING POSITION are parallel to the ground with the
This exercise description is for the per- knees flexed to approximately 908.
BENEFITS OF THE EXERCISE formance of a KB thruster with 1 KB.  Avoid movement of the knees
The KB thruster is a total body,  Select a KB with which you can per- beyond the toes by shifting the
dynamic exercise that combines a stan- form the exercise correctly with weight of the body toward the heels
dard squat with an overhead press. With proper technique. throughout the descent.
the combination of these 2 multi-joint  Grasp the KB and position it with the  The KB should remain securely
exercises, the athlete can be challenged elbow flexed, shoulder abducted to alongside the posterior aspect of
with a greater muscular demand than approximately 458 with the KB resting the shoulder throughout this move-
if each was performed alone, while also toward the lateral aspect of the shoul- ment to enhance the safety and effi-
mimicking sport-specific and daily der(s) with palm(s) facing forward. ciency of the exercise.

Copyright Ó National Strength and Conditioning Association Strength and Conditioning Journal | www.nsca-scj.com 73
Exercise Technique

Figure 1. Starting position and ending Figure 2. Ending position of the Figure 3. Ending position of the
position of the kettlebell eccentric phase (anterior eccentric phase (side view).
thruster. view).

 This creates ideal position with  Avoid hyperextension of the knees concentric action immediately after
which the athlete can safely and and elbows during the ascent. the eccentric phase to facilitate the
effectively press the KB overhead.  While the KB is directly overhead, stretch-shortening cycle (SSC) or
 Inhale during this phase of the exercise. ensure to maintain a neutral spine stretch reflex (1). This may require
 At the bottom of the squat, the head and avoid any arching of the lower a reduced depth of the descent
should be in neutral position with back (Figure 4). portion of the KB thruster to roughly
the chest elevated and spine neutral a ¼ depth squat to better facilitate the
(Figures 2 and 3). RETURN TO STARTING POSITION SSC mechanism in the lower extrem-
Once in overhead position, slowly ities. Limiting the time spent between
ASCENT (UPWARD MOVEMENT) lower the KB under control to the the eccentric and concentric phases of
shoulder until the starting position is the movement will allow for maximal
 Exhale while quickly extending the reached. power output and muscular recruit-
hips and knees, transferring power ment (1). If the goal of the movement
from the lower body through the SETS, REPS, AND PROGRESSION is strength, hypertrophy, or endur-
core to the upper extremities. The KB thruster can be useful in the ance, there should be a controlled
 Maintain a neutral spine throughout development of power; however, it tempo of 2–4 seconds for both the
the upward portion by bracing the can also be used as part of a general eccentric and concentric phases of
abdominal musculature. conditioning program. The weight the movement.
 Just before reaching a fully erect selected should be appropriate for The following sets, repetitions, and
stance, simultaneously press the KB the designated repetition range (see rest periods for this exercise are based
directly overhead. recommendations below) and should on the guidelines developed by the
 Continue pressing the KB overhead not hinder the execution of proper National Strength and Conditioning
until the elbow is near full extension. technique. If the goal of performing Association (1). These variables can
 The hips and knees should also be this exercise is power development, be modified to meet the desired out-
near full extension when the KB rea- ensure that this exercise is performed come of each individual and to match
ches the overhead position. with an explosive, yet controlled, their training status.

74 VOLUME 36 | NUMBER 4 | AUGUST 2014

Figure 4. Ending position of the con- Figure 5. Variation of the kettlebell Figure 6. Variation of the kettlebell
centric phase. thruster with a dumbbell. thruster with a resistance
band.

 Power: 2–6 sets, 3–6 repetitions, rest

that both arms will have a KB. Several
period of 2–5 minutes (intermediate variations of the KB thruster can also implementing KB exercises into a gen-
and advanced training status individ- be performed if KBs are not available eral conditioning program has been
uals only) to the individual. Two primary varia- shown to increase maximal power,
 Strength: 3–5 sets, #6 repetitions, rate of force development, and proper
tions include the use of dumbbells or
rest period of 2–5 minutes resistance bands with handles. If per- recruitment of the SSC (1,3–5,7).
 Hypertrophy: 3–5 sets, 6–12 repeti- Training with KBs has also been
forming the KB thruster with a dumb-
tions, rest period of 60–90 seconds bell, the starting position (Figure 5) shown to increase maximal power
 Endurance: 2–3 sets, 12–25 repeti- in the clean and jerk, as well as other
and technique will remain the same
tions, rest period of #30 seconds. as when performing the movement Olympic-style exercises, which may
In relation to strength, hypertrophy, with a KB. However, if performing lead to improvement in sport-
and endurance training, novice indi- the exercise with a resistance band, related skills (3–5,7). This transfer-
viduals should perform 1–3 sets. Inter- the individual must secure one end ence of power may be beneficial for
mediate and advanced users may of the band underneath the ipsilateral a variety of athletes who compete in
perform 3 or more sets while maintain- foot while the opposite handle is held sports such as basketball, football,
ing proper exercise technique. in the starting position (Figure 6). baseball, and volleyball because these
After the 2-for-2 progression rule, once Once this position is reached, the sports require explosive movements
an individual can perform 2 or more technique will remain the same as that initiate the recruitment of the
repetitions past the target repetition the KB thruster. stretch reflex. However, the KB
range in consecutive workouts with thruster may also be used for individ-
proper form, an increase in the weight PRACTICAL APPLICATIONS uals with a goal of increasing daily
of the KB weight is advised (1). The principle of specificity is impor- functional movements. Therefore,
tant when training athletes, and the the implementation of the KB
VARIATIONS KB thruster is similar to many thruster into an exercise program
While performing the KB thruster, 2 sport-related movements because it may be beneficial for various training
KBs may also be used. The exercise is a dynamic, total body integrative goals (e.g., power, endurance,
technique remains the same except exercise (1,3). As stated previously, strength).

Strength and Conditioning Journal | www.nsca-scj.com 75

 Exercise Technique

Conflicts of Interest and Source of Funding:

The authors report no conflicts of interest
and no source of funding.

Ryan Eckert is an undergraduate stu-

dent in the Exercise and Wellness pro-
gram at Arizona State University.

Ronald L. Snarr Snarr is an Instructor

in the Exercise and Wellness program at
Arizona State University.

REFERENCES
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Essentials of Personal Training. (2nd ed).
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2. Graham J. Wall squat with stability ball and
dumbbells. Strength Cond J 31: 48–49, 2009.
3. Harrison JS, Schoenfeld B, and
Schoenfeld ML. Applications of kettlebells in
exercise program Design. Strength Cond J
33: 86–89, 2011.
4. Manocchia P, Spierer D, Lufkin A,
Minichiello J, and Castro J. Transference of
kettlebell training to strength, power, and
endurance. J Strength Cond Res 27: 477–
484, 2013.
5. O’Shea P. The push press: An alternative
to the bench press. Strength Cond J 8:
28–31, 1986.
6. Pierce K. Seated dumbbell press and push
press. Strength Cond J 19: 26–27, 1997.
7. Willardson J. The effectiveness of
resistance exercises performed on
unstable equipment. Strength Cond J 26:
70–74, 2004.

76 VOLUME 36 | NUMBER 4 | AUGUST 2014

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