Thruster

Technique

Hold the barbell or dumbbells at shoulder level in the front-rack position. Perform a squat, then as you drive up from the bottom, use the momentum to press the weight overhead in one fluid motion. Lock out overhead before lowering the weight back to the rack position.

Steps

1. Set the bar at shoulder level in a secure front-rack position
2. Brace your torso and squat while keeping your knees aligned with your toes
3. Drive forcefully through your feet to rise from the bottom
4. Extend your arms overhead as the leg drive transfers into the press
5. Lock out the bar overhead with it balanced over your midfoot
6. Lower the bar under control to the front-rack position

Common mistakes

• Pressing the bar before generating upward momentum with the legs
• Letting the knees collapse inward during the squat
• Allowing the torso to tip forward and the bar to leave the front rack
• Finishing with the bar forward of the body instead of stacked overhead

Variations

• Dumbbell thruster
• Single-arm dumbbell thruster
• Kettlebell thruster
• Landmine thruster

FAQ