Kettlebell Single-Arm Thruster
The kettlebell thruster with a single bell: squat with it racked on one side and press it overhead in the same drive, the trunk resisting the side load.
How to do it
Setup
One bell racked at the shoulder, elbow tucked, free arm out for balance, feet shoulder-width.
Steps
- Squat deep keeping the chest square.
- Drive up and let the momentum carry the bell to a straight arm overhead.
- Lower it to the rack on the way into the next squat; switch sides after the set.
Common mistakes
Leaning away from the bell: stay tall and square. Knees caving under the one-sided load: push them out over the toes. Pausing at the top of the squat before the press: one drive, no stop.
Breathing
Inhale down, exhale through the drive.
