How To Perform Thrusters

Thrusters are a great compound exercise that is a combination of a front squat and a shoulder press - they are beneficial for being a move that works the entire body all at once! This works the shoulders, quads, core, and makes a great cardio exercise.

Level/Difficulty: Intermediate to Advanced

Muscle Group(s): quads, glutes, hamstrings, deltoids/shoulders, triceps, abs

Equipment: a pair of dumbbells or kettlebells

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, holding both weights over shoulders, slowly squat, quickly stand and shoulder press

Before starting:

Be sure to use a weight that is not too heavy, and to not hyperextend the lower back during the shoulder press.

1. Start with the dumbbells over your shoulders, elbows inline.

2. Brace and engage your core, lower yourself into a squat and then explode out of that squat and perform your shoulder press at the top.

3. The reps should be smooth and consecutive - take your time until you get comfortable. Weight can be added gradually overtime.