The kettlebell (KB) thruster is a total-body, multi-joint exercise designed to improve strength and power performance. This exercise can improve your ability to transfer energy from the lower to upper extremities, and serves as a great general muscular conditioning exercise for the whole body.
Because many sports involve multiple movements that require high-power output, the application of the KB thruster into an athlete’s training program may be beneficial. Additionally, KB training is a space- and time-efficient method of training that can be used with a variety of age groups and experience levels.
The benefits of the KB thruster include:
- combines two multi-joint exercises
- provides more of a challenge (greater muscular demand) than if each exercise was performed alone
- mimics sport-specific and functional movement patterns
Here’s a video that demonstrates proper exercise technique for the kettlebell thruster exercise.
Variations of the KB thruster exercise include performing the exercise with two kettlebells, dumbbells, or resistance bands with handles.
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