Thruster

Thruster

The thruster combines a front squat and overhead press in one fluid, explosive movement.

Muscles Involved

• Quads and glutes : squat phase
• Shoulders and triceps : press phase
• Core : force transfer between lower and upper body
• Entire body : the quintessential full body movement

Step-by-Step Instructions

Step 1 — Rack position

Bar on deltoids, elbows high.

Step 2 — Squat

Descend in a full front squat.

Step 3 — Explosive ascent

Rise explosively from the squat.

Step 4 — Press

Use the momentum from the rise to push the bar overhead.

Step 5 — Return

Bring bar back to deltoids and chain the next rep.

Sets and Reps

4 sets of 8-12 reps. Rest 90 seconds to 2 minutes.

Common Mistakes

• Separating squat and press : movement must be fluid and continuous
• Press without momentum : use leg drive to push
• Elbows dropping : keep them high in rack position

Safety Tips

Master front squat and press separately before combining. Moderate loads to maintain technique.

Variations

• Dumbbell thruster : with dumbbells
• Kettlebell thruster : unilateral or bilateral
• Cluster thruster : with a pause at bottom

Who Is This Exercise For?

Intermediate to advanced. Iconic CrossFit exercise, extremely metabolic.