How to Do
How to Do Thruster
The thruster should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the thruster.
Beginning
Beginning Thrusters with a Barbell
1. Hold a barbell with an overhand grip and stand with your feet shoulder-width apart.
2. Hands should be shoulder-width apart as well.
3. Pull your shoulders down and back. Maintain proper spinal alignment.
4. Maintain a slight bending of the knees. Please don't lock them.
5. Your feet should be positioned beneath the bar.
Movement
Thrusters with a Barbell Movement
1. Slowly raise the barbell above your shoulders or to your collarbones.
2. Bring your elbows under your shoulders or forward.
3. As you carefully lower your body into a deep squat position, engage your core and broaden your chest.
4. If you're flexible enough, lower your glutes below parallel to the ground, as if you're sitting.
5. For added stability, engage your core and slightly turn out your knees.
6. As you rapidly and powerfully explode back to standing, press your heels and outside of your feet into the floor and push your elbows up.
7. Engage your glutes, press your heels into the floor, and extend the bar above once your hips are nearly in alignment for standing.
8. Bring your head and arms back into alignment.
9. Lower the bar to collarbone height and repeat in a continuous motion.
Benefits
Thrusters with a Barbell Benefits
Thrusters help in balance, coordination, and muscular endurance. They engage the quads, glutes, and shoulders, which help you increase upper and lower body strength. Thrusters can also assist in the development of a strong core.
Exercise Aliases
Dumbbell Thruster, Crossfit Thruster.
