Thruster
- Advanced
- Functional
- Gym
The thruster holds the bar in a front rack and squats to at least parallel before driving up and using momentum to press the bar overhead in one motion. Linking the squat and press trains the quads, glutes and front delts together with more speed than either lift alone. Advanced lifters use it in functional training or the gym for weight and reps as a main lift or a finisher.
- Muscles
- Quads, Glutes, Front delts
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Hold the bar in a front rack, feet shoulder-width.
- Squat down to at least parallel, elbows up.
- Drive up hard and use the momentum to press overhead.
- Lock out overhead, then bring the bar back to the rack position.
Form cues
- Keep the bar close to your body throughout.
- Keep your torso upright through the squat.
- Breathe out hard as you press to lockout.
Common mistakes
- Squat and press happen as two separate steps. Blend the drive out of the squat into the press.
- Elbows drop during the squat portion. Keep your elbows lifted through the whole squat.
- Bar drifts forward during the overhead press. Press the bar back over your ears, not forward.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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