# Double Kettlebell Thruster

A full-body lift where you squat with a kettlebell at each shoulder and drive up straight into an overhead press in one movement. It trains the quads and front delts, with the glutes and triceps assisting.

- Intermediate · Compound
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebell-thruster/video/male.mp4
- HTML: https://seto.fit/exercises/double-kettlebell-thruster/

## Muscles worked

- Quads: 9/10
- Front delts: 8/10
- Glutes: 7/10
- Triceps: 6/10
- Core: 5/10
- Hip adductors: 4/10
- Side delts: 4/10

## How to do the Double Kettlebell Thruster

1. Stand with a kettlebell at each shoulder, palms facing in.
2. Squat until your hips reach at least knee level.
3. Drive up and press both kettlebells straight overhead.
4. Bring them back to your shoulders as you squat again.

### Full technique — 7 steps

1. Stand with feet slightly wider than hip width and a kettlebell in each hand at your shoulders, palms facing in.
2. Rest each kettlebell on the outside of your forearm with elbows close to your ribs.
3. Tighten your stomach and lower into a squat until your hips reach at least knee level.
4. Keep your whole foot grounded and let your knees point the same way as your feet.
5. Drive through your whole foot to stand up, extending knees and hips together.
6. Use that drive to press both kettlebells overhead until your elbows are fully extended.
7. Lower the kettlebells back to your shoulders as you sink into the next squat.

## Common mistakes

- Cutting the squat short
- Heels lifting at the bottom
- Pressing after standing instead of driving through
- Overextending the low back overhead
- Letting the kettlebell slam the forearm

## Form cues

- Drive through whole foot
- Knees point where feet point
- Drive up together
- Punch hard overhead
- Tighten stomach each rep

## How much to do

- **Strength**: 3–5 sets of 4–6 reps · rest 2 min 30 s · 2 reps in reserve · lower 2 s, lift explosively
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift explosively
- **Endurance** (best fit): 3–4 sets of 12–20 reps · rest 1 min · 3 reps in reserve · lower 1 s, lift explosively

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Weight plates**: [Plate Clean and Press](https://seto.fit/exercises/plate-clean-and-press/)
- **Medicine ball**: [Wall Ball](https://seto.fit/exercises/wall-ball/), [Medicine Ball Squat with Front Raise](https://seto.fit/exercises/medicine-ball-squat-with-front-raise/)
- **Dumbbells**: [Heel Elevated Goblet Squat](https://seto.fit/exercises/heel-elevated-goblet-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Goblet Squat with Press Out](https://seto.fit/exercises/goblet-squat-with-press-out/) — Intermediate
- Easier: [Landmine Squat to Press](https://seto.fit/exercises/landmine-squat-to-press/) — Intermediate
- **This exercise: Double Kettlebell Thruster — Intermediate**
- Harder: [Behind the Neck Barbell Press to Overhead Squat](https://seto.fit/exercises/behind-the-neck-barbell-press-to-overhead-squat/) — Advanced
- Harder: [Snatch Balance](https://seto.fit/exercises/snatch-balance/) — Advanced

## Quick answers

### What muscles does the Double Kettlebell Thruster work?

Primary: Quads 9/10, Front delts 8/10. Also works: Glutes 7/10, Triceps 6/10, Hip adductors 4/10, Core 5/10.

### When should I do the Double Kettlebell Thruster in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Double Kettlebell Thruster?

Strength: 3–5 sets of 4–6 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 3–4 sets of 12–20 reps, rest 1 min, 3 reps in reserve.

### What can I do instead of the Double Kettlebell Thruster?

Weight plates: Plate Clean and Press. Medicine ball: Wall Ball, Medicine Ball Squat with Front Raise. Dumbbells: Heel Elevated Goblet Squat.

### What is an easier version of the Double Kettlebell Thruster?

Landmine Squat to Press (Intermediate), Goblet Squat with Press Out (Intermediate).

### What is a harder version of the Double Kettlebell Thruster?

Behind the Neck Barbell Press to Overhead Squat (Advanced), Snatch Balance (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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