In Coaching, Exercises, Videos

May 02, 2011

Video Article

Join CrossFit Kettlebell trainer Jeff Martone as he adds more kettlebell movements to the CrossFit toolbox. In Part 2 of this series, Martone introduces thruster progressions starting with the push press. He describes the dip, drive and press overhead using a kettlebell in one arm.

The next step is the clean using two kettlebells.

“Even though it’s twice the weight … it’s easier than doing one kettlebell clean,” Martone says.

The movement looks like a double kettlebell swing through the legs and finishes with the kettlebells tucked at your shoulders. Key points are to keep your fingers clear and keep the kettlebells close so they don’t ricochet off each other and into your knees.

Finally, Martone demonstrates the kettlebell front squat and puts the movements together into a thruster. Unlike barbell front squats or thrusters, the kettlebell thruster requires you to keep your elbows tucked as much as possible to support the weight.

“It needs to be attached to your rib cage,” Martone says of the kettlebell.

8min 28sec

Additional audio: CrossFit Radio Episode 38 by Neil Anderson, originally aired Feb. 26, 2009.

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2 Comments on “Going Beyond the Swing: Part 2—The Thruster Progression”


Michael Krivka wrote …

Nice video of the KB Thruster! Follow the progression that Jeff demonstrates and you will be doing them in no time. One thing to consider is the overhead lockout position with the KB's - make sure that you are leaning into the overhead position and not leaning back from it. One will allow you to lockout via the lats and glutes and the other will have you locking out via the shoulder and pecs.


Frank DiMeo wrote …

Very clear & simple progression.
Thanks for the great coaching, Jeff!

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