Kettlebell Thruster
Did a great workout today. 10 x 10 Double kettlebell (32kg) thruster with 2 min rest between sets.
This exercise totally shreds you up and leaves you gasping for air.
The kettlebell thruster is a superb exercise for all round fitness and strength.
Take 1 or 2 kettlebells, clean them ito the shoulder. Squat down and then thrust them over your head at the top into a lockout....repeat until you drop. The exercise is similar in some ways to the bear (which is done using a barbell where you peform a clean followed by press, squat and press as one rep). Again, it's one of those exercises that can be done by itself even if you did nothing but that exercise.
This exercise is also great when performing a tabata workout. Tabata method is 20 seconds exercise with 10 seconds rest repeated for only 8 sets total. This doesn't sound like much work But you won't get far with this one to start with unless you go really light. As soon as you put your kettlebell down for a rest you're almost just picking it up again. Great way of training if you're mentally strong (or want to be) and wanna get a load of work done in around four minutes :)
I love to simplify training and training programs. I think you could take this exercise and do 10x10 3-4 times per week for 6 weeks and shed a big load of flab and become stronger and fitter in the process. Hell, you could almost call it 'German Volume Training with kettlebells'
Give it a go! I know if you put the hard work in with this one you'll certainly reap the benefits whatever your sport.
Check out this great example of a kettlebell thruster with a single kettlebell. As I didn't video my own session
For getting into great shape check out my previous article regarding kettlebell circuits
Kettlebell Thruster
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