Squat Thruster
Step 1
Begin standing, holding a kettlebell with both hands at chest height, feet planted on the floor slightly further than shoulder-width apart. Point both feet slightly outward. This is your starting position. Inhale and brace your core. Looking straight ahead, bend at both the hips and knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- and 90-degree angle to your hips and keep your knees aligned with your toes.
Step 2
Exhale and push through your heels extending your legs, at the same time extend your elbows to press the kettlebell overhead. Ensure that your arms are in line with your ears once your arms are fully extended. You should feel the weight going through your glutes, quads and shoulders. Repeat for the specified number of repetitions or time.
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