total-body / compound
Get Started With Thruster (Kettlebell)
Stand tall with your feet shoulder-width apart while holding a kettlebell, with elbows fully bent and bar close to your upper chest.
Lower your buttocks towards the ground by bending your knees.
Stop when your knees are bent close together and return to the starting position, and press the kettlebell above your head, fully extending your elbows.
Bring the kettlebell to starting position and repeat.