Kettlebell Thruster

1. Start by standing with your feet shoulder-width apart, holding kettlebells in the front rack position. The kettlebells should rest on the back of your forearms with elbows pointing forwards, not flaring out to the sides.

2. Initiate the movement by lowering into a squat position, keeping your weight on your heels, chest up and back straight.

3. Drive through your heels and explode up out of the squat while simultaneously pressing the kettlebells overhead. Extend your arms fully, locking out at the elbows.

4. Lower the kettlebells back to the front rack position while descending back into the squat to begin the next repetition.

5. Make sure to keep your core tight throughout the movement to protect your spine and maintain balance.

6. Perform the desired number of reps and sets, ensuring proper form is maintained throughout.

---