Kettlebell Goblet Thruster

The kettlebell goblet thruster provides a challenging full body exercise. Choosing the correct kettlebell weight is extremely important for this exercise. If you select a kettlebell that is too easy or too light, then you likely won’t get the most calorie-burning benefits possible. On the other hand, a kettlebell that is too heavy can lead to soreness and fatigue.

To perform this kettlebell exercise, hold the sides of the bell at chest-level while standing up. Lower your butt as far as possible bending your knees while still maintaining a chest-level position of the kettlebell. Afterward, you’ll drive your body upwards extending your legs and then extending your arms upward, pressing the kettlebell over your head. Completing the rep, you’ll bring your arms back down so that the kettlebell is again at chest-level while standing up.

The difficulty rating of the kettlebell goblet thruster is classified as intermediate to advanced. It is recommended that a set consists of 10 reps for this exercise. As with most kettlebell exercises, I like to perform 2 sets during my 20-minute kettlebell workout session. Allow yourself some time to rest in between sets.

This exercise is part of the Stack 52 kettlebell exercise playing card deck which is available here.