Kettlebell Moves: Double Thruster

Rock out this kettlebell double thruster, and then check out the Kettlebell Moves page for a lot more exercises!

Muscles Worked

  • Legs
  • Glutes
  • Shoulders
  • Core
  • Triceps
  • Back

Double Thruster

The kettlebell double thruster is a monstrous exercise that will wipe you out! Make sure that you’ve mastered the single kettlebell thruster before attempting this exercise.

  1. Stand with your feet shoulder’s width apart with the kettlebells lined up between your feet.
  2. Squat down to grab the handles. There should be internal rotation of the arms, so that as your hands grip the handles, your thumbs point back between your legs.
  3. Engage your core, and use your thighs and hips to power the kettlebells up into the rack position.
  4. From the rack position, bend your knees to drop down into your squat. You should have the proper hip mobility to maintain your heels to the ground.
  5. At the bottom of your squat, maintain engagement of your core, power up from the hips and thighs as you straighten your legs and press the kettlebells overhead. You should move from the squat position into the overhead press in one smooth transition.
  6. Control the kettlebells back into the rack position as you simultaneously lower back into your squat in order to begin the next repetition.

Double Thruster

Exercise Tips

  • If you cannot squat properly, then don’t do the kettlebell double thruster. If your heels can’t stay on the ground, then you can’t squat properly. If your knees buckle in or out more than an inch or two, then you cannot squat properly. If you cannot maintain a flat spine while you squat, then you cannot squat properly.
  • You must maintain engagement of your core, and keep your shoulder blades back. Failure to do so will result in rounding of the spine and will likely result in injury.
  • You must perform double kettlebell work in good form, or you WILL risk injury.
  • There is simply no point in doing an exercise poorly. Do an exercise that you can do, and build your skills before progressing. There are no safe short cuts.

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