Thrusters 101 An Unbeatable Full-Body Exercise - TrainHeroic

Points of Performance

Setup

There are two different ways to set up a thruster with a barbell: from the squat rack or more commonly, from the floor. Whatever your setup, the movement itself starts when the bar is resting across your shoulders in the front rack position.

If the barbell is in a squat rack, it should be set at about chest height. Step up and unrack it like you would for a front squat, being sure to use the Olympic clean grip (not the Macarena grip). Grip the bar just outside shoulder width with an overhand grip, then drive your elbows through to the other side of the bar. The bar should end up resting across the top part of your palms with your elbows pointing forward. 

If the bar is on the floor, you’ll need to power clean it up to your front rack. Find your squat stance with your feet about shoulder width and your toes pointing straight ahead or slightly turned out. 

Squat

Take a breath to brace your core and with a neutral spine hinge at the waist to sit your butt back into a squat. Your thighs should reach parallel to the floor or deeper. Keep your knees in line with your toes, your chest up, and eyes forward. 

Press

Push your feet into the floor and squeeze your glutes to come up out of the squat fast. Use the speed of your hip extension and leg drive to help press the bar overhead. Try to time the movement so you initiate the press as your knees straighten. Your upper body takes over to finish the press when your elbows reach full extension and your biceps are beside your ears. 

Coach’s Tip: Don’t move the bar out and around your head, but tuck your chin out of the way until the bar passes your forehead. Your head should move back between your arms as your elbows lock. You want the bar path to be over your midfoot for the entire lift.  

Receive

From the overhead lockout position, bend your elbows and control the bar back down to catch it in your front rack. If you’re linking multiple god-forsaken reps together, this is where you immediately flow into the next squat and start praying.