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Kettlebell Thruster Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
2
Kettlebell Double Snatch demonstration

Kettlebell Double Snatch
3
Kettlebell Single-Arm Overhead Lunge demonstration

Kettlebell Single-Arm Overhead Lunge
4
Standing Power Throw demonstration

Standing Power Throw
5
Kettlebell Double Jerk demonstration

Kettlebell Double Jerk
6
Kettlebell Clean and Press demonstration

Kettlebell Clean and Press
7
Kettlebell One-Arm Snatch demonstration

Kettlebell One-Arm Snatch
8
Thruster demonstration

Thruster
9
Kettlebell One-Arm Clean and Jerk demonstration

Kettlebell One-Arm Clean and Jerk
10
Band Thruster demonstration

Band Thruster
11
Marching on Spot Press demonstration

Marching on Spot Press
12
Barbell Split Clean demonstration

Barbell Split Clean

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Kettlebell Thruster trains

Primary Deltoid Anterior Gluteus Maximus Quadriceps

Secondary Hamstrings Rectus Abdominis Triceps Brachii

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