Exercise of the Week: Squat Thrust

The squat thrust is a great exercise for strength and conditioning and it works with many different implements such as kettlebells (pictured), dumbbells and bodyweight. Here’s how it’s performed:

1.) Begin in a standing position with bells in each hand.

2 .) Bend forward and place the bells firmly on the ground:

3.) Jump back with both feet as you support your bodyweight on the bells:


4.) Jump both feet back towards the bells with the body bent forward:

5.) Stand back upright, continuing to hold the bells in your hands:

As for the speed of the exercise, it is a conditioning drill, so it should be executed quickly with smooth transitions between each movement and level change. If you’ve never performed this exercise before, it’s very important that you start slowly and make sure you can properly stabilize yourself on the bells. Dumbbells are considerably easier to balance on, so think about starting with them.

Increase the difficulty of the exercise by increasing the speed or increasing the weight of the bells. If you’re really up for a challenge, insert a pushup after you kick your feet back and extend your body.

Yes, there’s also a 1-arm squat thrust variation, but we’ll save that for a later date. The squat thrust is an key component of the Card PT program. Read about it on the blog under Products, or visit www.trainforstrength.com for more info.

Good luck and keep training hard.

Jason K.