Thruster

The thruster is a strength and a conditioning exercise. At heavier loads it teaches the athlete to drive aggressively out of the bottom and to the top of the squat. It also teaches from transfer from the lower to upper body. At lower weights it is a brutal conditioning exercise.

Cues:

• Secure the weight in the front rack position with a full grip. You can do this from the ground as in the demo, or from a rack, depending on the training prescription

• Squat to full depth then stand, accelerating aggressively, and drive the weight into a full overhead lockout

• The bar should stay on the shoulders through the full leg drive in order to impart maximal force into the arms and shoulders

• The arms follow through on the acceleration generated by the legs to take advantage of the momentum and direct the bar accurately into the overhead position

• Deliver the bar accurately to the shoulders and absorb the weight by bending the knees, or smoothly entering the next rep as you receive the bar

Mistakes:

• Holding the bar in the hands instead of the front rack

• Only having a few fingers on the bar (work on your mobility)

• Not squatting all the way down

• Not placing the bar into a full and secure overhead position