The thruster is an excellent combination exercise that trains a very high number of muscle groups simultaneously.
By combining a Squat and Overhead Press, the thruster has one of the longest ranges of motions possible in one exercise movement.
As a result, a lot of energy is expended and a lot of calories are burned, making this a great HIIT exercise for those looking to lose weight.
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THRUSTER FORM VIDEO
BENEFITS OF THE THRUSTER
- Combines two functional exercises to target multiple muscle groups at once
- Improves the mobility of the hips, knees, thoracic spine, ankle and shoulder joints
- Uses a large range of motion, thus burning a lot of energy and calories
MUSCLES WORKED DURING THRUSTERS
- Anterior and Medial Deltoids
PERFORMING THE THRUSTER
- Obtain two dumbbells and position them onto your shoulders
- From this position set your feet shoulder width apart, and point your toes forward or out approximately 15-30 degrees
- Brace your core and engage your glutes
- Begin squatting down by simultaneously bending at the hips and knees until you reach below parallel
- Parallel refers to when your hip crease is in line with the top of your knee joint at the bottom of the squat position
- Keep your torso as upright as possible
- Reverse the movement by driving your feet into the ground and extending your legs
- Using the momentum from the ascent, begin pressing the weights directly overhead
- Your elbows should lock out overhead shortly after your hips and knees completely lock out
- Lower the weights back down to the starting position and repeat for the desired amount of time or repetitions
USING WEIGHTS THAT ARE TOO HEAVY
Because this exercise combines two movements, it is important to use a weight that you can perform with good technique. Keep the weight light and learn how to do it correctly
Other common mistakes are similar to those seen on the Squat
HOW CAN I INTEGRATE THE THRUSTER INTO MY TRAINING?
Check out The WCT Best Workout Template For Busy Professionals to find a simple way to add the thruster and other great exercises into your routine.
Perform the thruster with a barbell using 70% of your bodyweight for 8 repetitions
Alex Robles, MD, CPT / Brittany Robles, MD, MPH, CPT
Alex & Brittany Robles are physicians, NASM Certified Personal Trainers, and founders of The White Coat Trainer: a resource dedicated to improving the health and fitness of busy professionals using time-efficient strategies. Their advice has been featured in My Fitness Pal, Prevention, Livestrong, Reader’s Digest, Bustle, The Active Times, and more. Learn more about them here.