Double Kettlebell Thruster

A combination movement of a squat and press, performed with two kettlebells.

Instructions

1. Stand with feet shoulder-width apart, holding kettlebells at shoulder height.
2. Perform a squat by breaking at the hips and knees simultaneously.
3. Descend until your thighs are parallel to the ground, then drive explosively through your legs.
4. As you extend your hips and knees, use the momentum to press the kettlebells overhead.
5. Lower the kettlebells back to shoulder height and repeat.

Tips

• Link the squat and press smoothly to create one continuous explosive movement.
• Use leg drive to initiate the press rather than pressing primarily with your arms.
• Maintain an upright torso and neutral spine throughout both phases.
• Control the descent back to shoulder height to prepare for the next repetition.