How to do One Arm Kettlebell Thruster: - Feet should be slightly wider than shoulder width apart, - Hold the KB with a neutral grip and in the “racked position” (wrists straight, knuckles facing the ceiling) - … Kettlebell Single Arm Squat Clean to Thruster. Here it is….. Set the timer for 30 second intervals and 8 rounds. Single Arm Thruster. Doing a single-arm thruster is challenging one side of your body. For Time: 50 Double-Unders5 Left Arm Kettlebell Thrusters (53#/35#)5 Right Arm Kettlebell Thrusters (53#/35#)15 Kettlebell Swings (53#/35#)40 Double-Unders 5 L Arm Kettlebell Thrusters5 R Arm Ke… Perform a squat clean right into a thruster with the kettlebell in 1 arm. You can use a dumbbell or a kettlebell. Complete 30 seconds of just squats with the kettlebell … Single Arm Kettlebell Thruster November 14, 2012 / 1 Comment / in work out of the week / by Jennifer. Need a quick fix? The single-arm thruster works the arm, shoulder, abs, core, back, hamstring, glutes, and other lower body muscles. Follow these steps to do the single-arm thruster …