Kettlebell - Thruster

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Intermediate Quads Glutes Hamstrings Calves Lower Back Shoulders Strength Kettlebell Push Compound Gym

Purpose: To develop core strength of the lower and middle body.

Benefits: It is one of the best exercises to develop full body strength and increase your fat-burning metabolism.

Hold a kettlebell in each hand at shoulder level. Your feet should be shoulder-width apart. Keep your back straight, not curved, and your head looking straight forward, not down. Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement. Return to the upright position. To start the upward movement, push your glutes forward and up. At the same time that you stand upright, thrust the kettlebells overhead. Exhale during the upward movement. Return to the squat position. At the same time lower the kettlebells back to shoulder height. Keep your back straight and your knees over your feet. Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.