Kettlebell Rack Thruster
Doing thrust exercises will give you a full body workout. The kettlebell rack thruster takes one of the more fundamental moves (clean) and positions (rack) and transforms it into a supercharged exercise. For those of you not familiar with the terminology, a clean is when you pick up the kettlebell from the floor and place it in the rack position. The rack position is where the kettlebell lies on the backside of your forearm when gripped.
Once you have the clean and rack figured out the rest is easy. To begin the rack thruster, you’ll clean the kettlebell into the rack position. Dip your hips so that your butt is as low as it can go. Then, drive your legs upward while using the momentum to stretch your kettlebell arm as high as possible. To complete the rep, reverse these steps so that your arm and hips return to the lowered position.
While this exercise may seem simple, the difficulty level is classified as advanced. It is recommended to do 2 sets of 10 reps, switching arms after the first set. Be sure to use a kettlebell that you’re comfortable with as to not over exert yourself.
This exercise is part of the Stack 52 kettlebell exercise playing card deck which is available here.