Thrusters

Thruster is a powerful full-body exercise that combines a front squat with a shoulder press. It works the quadriceps , glutes , shoulders and core muscles , making it an excellent exercise for building strength and endurance. Commonly used in functional training and CrossFit sessions, thrusters are highly effective in strengthening the cardiovascular system while toning the muscles.

Correct Technique

Follow these steps to perform a Thruster correctly:

  1. Stand with your feet shoulder-width apart, and hold a dumbbell in each hand at shoulder height.
  2. Engage your core and descend into a squat, lowering your hips until your thighs are parallel to the floor.
  3. As you rise from the squat, use the momentum to press the dumbbells overhead in a smooth motion.
  4. Lower the weights back to your shoulders and immediately move into the next squat.

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Common Errors

To get the most out of your thrusters and prevent damage, avoid these mistakes:

  • Rounding the back: Keep your back straight and your chest up during the squat to avoid straining your lower back.
  • Don't use your legs: Use your legs to drive the movement, not just your shoulders. The power from the squat should help lift the weights overhead.
  • Incorrect breathing technique: Exhale when you press the weights overhead, and inhale when you go down into the squat.

Modifications and Variations

Depending on your experience level, try these variations:

  • Beginner: Use lighter weights or perform thrusters with one arm at a time to focus on technique and balance.
  • Advanced: Try barbell thrusters or increase the weight to further challenge your strength and endurance.
  • Clusters: Combine a squat clean and a thruster for extra intensity, perfect for high rep sessions.

Repetitions and Sets

Here's a guide to reps and sets based on your fitness level:

  • Beginner: 3 sets of 8-10 repetitions with light to moderate weights.
  • Intermediate: 3 sets of 10-12 repetitions with moderate weight, and focus on smooth transitions.
  • Advanced: 4 sets of 12-15 repetitions with heavier weights for more cardio training.

Breathing technique

Proper breathing technique helps you maintain energy during thrusters:

  • Breathe in as you lower into the squat.
  • Exhale as you press the weights overhead, using the power from your legs.
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