The Thruster

Basic description of a thruster: Moving a load from a front squat to overhead

This is a gif animated image of an athlete performing a barbell thruster

How to Perform a Thruster

  1. Stand with the barbell in the rack position, the set up is the same as the Front Squat (in detail on day 2)
  2. Descend into a front squat (weight in heels, neutral spine, knees out, full depth)
  3. Stand up by driving out the heel and aggressively opening the hips, then press the bar overhead as you would for a push press.
  4. Pull the head slightly back and press the bar upwards (straight line/frontal plane)
  5. Once the bar passes the head, continue pressing and return the head to a neutral position
  6. Lock out the elbows fully and elevate the shoulders (active shoulders), while maintaining a tight mid-section
  7. At the top of the press, pull the bar over the heel of the foot and bring the head through
  8. Return the bar to the ‘front rack’ by keeping the elbows slightly in front at all times

Add this movement breakdown page to a fitness journal or training log

journal page displaying thruster technique

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