3 Rounds for TIME of:
Building RUN
10 1arm KB Thrusters left
10 KB Swings
10 1arm KB Thrusters right
RX= 53/35
Scapular Stabilization
The front rack positioning in the kettlebell thruster is one that demands upper back control and scapular stabilization. The ability to individually contract and reinforce sound posture under load unilaterally will drastically increase bilateral abilities; such as in the front squat, pulls, etc. By using the kettlebell for a thruster, you are able to train scapular retraction, protraction, and movement often throughout the fullest range of motion as well.
Core Strength
Front loaded positions are extremely challenging on the core and back strength, with the kettlebell thrusters offering additional demands onto the abdominals, obliques, and deeper muscles. Due to the kettlebells being independent of one another, both sides of the body must work together to stay upright and in a contracted and supported position, one that can often be altered when using a barbell.
Overhead Stability
Most overhead movements done correctly can increase overhead stability, however kettlebell thrusters take it one step further. With the kettlebells, there should be a slight external rotation at the shoulder joint to secure the load when it it overhead. Movements like the kettlebell thruster can work to reinforce sound external rotation as well as develop unilateral strength, balance, and proprioception that a barbell would otherwise leave untrained.
Grip and Upper Back Strength
Kettlebells are a great tool to increase unilateral grip strength, postural control, and back strength. The lifter must maintain rigidity throughout the body, yet still allow for fluid movements, all requiring a strong grip to secure the kettlebell. During heavy sets and/or prolonged movements, the kettlebell handle can become very difficult to hold making this a good exercise for increasing grip strength and enhancing wrist joint integrity throughout the fullest of range of motion.
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