Thruster

Power.

Thrusters are awesome exercises that combine the movements of the Dumbbell Front Squat with the Overhead Press to create a full body movement that requires strength as well as skill.

Starting Position – Rack the Weight

Start in the standing position with dumbbells in each hand, “racked” on the shoulders.

Down into the Front Squat

As with any squat, push the hips back and with a straight back, bend the knees until the hips are parallel to or lower than the knees. The weight should remain “racked” on the shoulders.

Explode Up

Violently push off the heels to the standing position. This is the part where the exercise gets its name – thrust the weight up from the bottom of the squat.

Overhead Press

Using the momentum generated from the squat, press the weight up when you are standing with a fully open hip.

Finish Overhead

The top of the Thruster is achieved when the weight is directly overhead. Notice that the wrists, elbows, shoulders, hips, knees, and ankles all are in a straight line.

Lower the weight back down to the rack to begin your next rep.

Scaling

Make it Easier:

• Use lighter weight or no weight (broomstick or dowell)
• Limit number of reps in a single set – break big sets into smaller ones.

Make it Harder:

• Increase weight
• Do high reps sets – fast
• Wear a weight vest

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All Techniques

Box Jumps – Burpees – Front Squats – Jumping Pull Ups
Kettlebell Swings – Pull Ups – Push Ups – Running Technique
Sit Ups – Squats – Sumo Deadlift
Sumo Deadlift High Pull – Thrusters – Tuck Jumps

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