Kettlebell Rack Thruster

Doing thrust exercises will give you a full body workout. The kettlebell rack thruster takes one of the more fundamental positions (rack) and transforms it into a supercharged exercise. The rack position is where the kettlebell lies on the backside of your forearm when gripped. This exercise is also referred to as a squat thruster.

Exercise Demonstration

Video courtesy of Rec Gym Kirrawee

Once you have the 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. For those of you not familiar with the terminology, a clean is when you move the kettlebell from a low position into rack.

The next step is to 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.

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. The kettlebell rack thuster is 1 of 52 kettlebell exercises in the Stack 52 Kettlebell Exercise Cards Deck. Create random workouts quick and easy!

Kettlebell Exercise Cards
897 Reviews
Kettlebell Exercise Cards
52 of the most effective Kettlebell exercises on large suited and numbered playing cards. Shuffle the deck and deal yourself a workout or play a Kettlebell Stack 52 card game.