Zirv Fitness
Strength exercise

Thruster

How to do it

  1. Stand with feet shoulder width apart, holding a loaded implement at shoulder height with elbows pointing forward.
  2. Brace the core and sit the hips back and down into a full squat, keeping the chest tall and knees tracking over the toes.
  3. Drive up explosively through the heels to stand, using the upward momentum to press the load overhead.
  4. Fully extend the arms overhead at the top, keeping the ribs stacked over the hips rather than arching the lower back.
  5. Inhale during the squat descent and exhale forcefully during the drive and press.
  6. Lower the load back to the shoulders as the next squat begins, avoiding pausing at the bottom of the squat.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Primary muscles
Quadriceps, Shoulders, Core
Measured in
Reps and weight