Basic description of a thruster: Moving a load from a front squat to overhead
How to Perform a Thruster
- Stand with the barbell in the rack position, the set up is the same as the Front Squat (in detail on day 2)
- Descend into a front squat (weight in heels, neutral spine, knees out, full depth)
- Stand up by driving out the heel and aggressively opening the hips, then press the bar overhead as you would for a push press.
- Pull the head slightly back and press the bar upwards (straight line/frontal plane)
- Once the bar passes the head, continue pressing and return the head to a neutral position
- Lock out the elbows fully and elevate the shoulders (active shoulders), while maintaining a tight mid-section
- At the top of the press, pull the bar over the heel of the foot and bring the head through
- Return the bar to the ‘front rack’ by keeping the elbows slightly in front at all times
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