Kettlebell thruster progression

The kettlebell thruster progression is a kettlebell combination movement that includes a squat, curl, press, and overhead extension in a single sequence. It can work well with a light or moderate weight either for time or reps, in circuit-style training, or as a single kettlebell "flow."


  1. Activates muscles across the body even with light weight
  2. The curl at the bottom of the squat encourages hip mobility and core activation
  3. The triceps extension encourages shoulder stability and upper back (thoracic spine) mobility
  4. Intense cardiovascular challenge and calorie burn

Kettlebell thruster progression Images

Kettlebell thruster progression image
Kettlebell thruster progression image


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