Thruster
10 reps
Ride out of the front squat and press the bar overhead in one flow.
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QUADS
Thruster
The thruster chains a front squat straight into an overhead press, so the drive out of the squat feeds momentum into the bar. It hits the legs, core, shoulders, and arms while spiking your heart rate, making it a favorite for conditioning work. Great for building functional power and efficiency under fatigue.
How to do it
- 1
Set the bar at just under shoulder height and grip it shoulder-width with both palms over.
- 2
Dip under and rack it across your front shoulders, unrack, and step back with feet shoulder-width, toes slightly out.
- 3
Keep weight balanced across your feet as you sit back and down into a squat.
- 4
Let your knees track out over your toes while you brace to keep the spine neutral.
- 5
Squat deep enough to stay neutral, then drive up explosively and press the bar overhead as you stand.
- 6
Bring the bar back to the shoulders and repeat.