Thrusters (Barbell or Dumbbells)

Introduction

The Thruster is a formidable compound movement that fuses the front squat and overhead press into one fluid repetition. This exercise simultaneously engages the largest muscle groups, creating exceptional metabolic demand. It is a pillar of CrossFit WODs (like the famous "Fran") and a top-choice HIIT exercise for total conditioning.

Muscles Worked

Quadriceps and glutes in the squat. Deltoids, triceps, and upper trapezius press overhead. The core maintains stability. The cardiovascular system is massively engaged.

Step-by-Step Execution

1. Starting position: Bar in front rack (clavicles), or dumbbells at shoulders, feet shoulder-width.
2. Squat: Full squat, thighs below parallel if possible, elbows high.
3. Drive and press: Rise explosively and USE leg momentum to press bar overhead.
4. Lockout: Arms extended, biceps by ears, full extension.
5. Return: Bring bar to rack position descending into next squat.

Recommended HIIT Protocol

• 4 x 10-15 reps, 90 sec rest.
• "Fran" WOD: 21-15-9 Thrusters + Pull-ups For Time.
• Tabata Thrusters: 20/10 x 8 (light).

Safety

• High elbows in front rack.
• Press power from leg drive.
• Full lockout overhead.

Variations

• Dumbbell thrusters.
• Single-arm thruster.
• Cluster: Clean + thruster from floor.

Target Audience

Intermediate level with squat and press base. Top exercise for weight loss and metabolic conditioning.