Thruster

Thruster

The thruster is a combination of a Front Squat and a Push Press. It works the muscles in your legs and upper body at the same time. Thrusters can be done with a bar, dumbbells, or resistance bands.

Instructions

How to perform a Thruster:

Stand with your feet shoulder width apart. Hold the weight at shoulder height with your arms completely bent and your hands slightly wider than shoulder width.
  • Stand with your feet shoulder width apart. Hold the weight at shoulder height with your arms completely bent and your hands slightly wider than shoulder width.

    Stand with your feet shoulder width apart. Hold the weight at shoulder height with your arms completely bent and your hands slightly wider than shoulder width.

  • Begin to bend your knees and hips to lower your body, as if performing a [Front Squat]. Keep the weight at your shoulders throughout the squat.

    Begin to bend your knees and hips to lower your body, as if performing a Front Squat. Keep the weight at your shoulders throughout the squat.

  • Continue to lower your body until your thighs are just past parallel to the ground.

    Continue to lower your body until your thighs are just past parallel to the ground.

  • Extend your legs and hips to explosively raise your body to the standing position.

    Extend your legs and hips to explosively raise your body to the standing position.

  • Once your legs and hips are fully extended, extend your arms to press the weight above your head. Try to maintain your momentum from the squat and use it to help you raise the bar.

    Once your legs and hips are fully extended, extend your arms to press the weight above your head. Try to maintain your momentum from the squat and use it to help you raise the bar.

  • Continue extending until your arms are straight and the weight is overhead.

    Continue extending until your arms are straight and the weight is overhead.

  • Bend your arms to lower the weight to <1/position 1>.

    Bend your arms to lower the weight to position 1.


 Questions

View or ask questions about Thruster form, technique, or anything else.