How to Do the Thrusters
The thruster combines a front squat and an overhead press into one continuous movement. It trains your legs, shoulders and core together and spikes your heart rate fast. It suits intermediate lifters who want a time-efficient strength and conditioning exercise.
Log every set of your Thrusters in Superlift
Muscles worked
Primary
- Quads
- Shoulders
Secondary
- Glutes
- Triceps
How to do the Thrusters
- 1
Hold the weight at your shoulders in the front rack position with your elbows forward.
- 2
Stand with your feet shoulder-width apart and brace your abs.
- 3
Squat down to parallel or slightly below, keeping your chest tall.
- 4
Drive up through your feet as fast as you can.
- 5
Use the momentum from your legs to press the weight overhead.
- 6
Lock out with your biceps near your ears and your ribs down.
- 7
Lower the weight to your shoulders as you set up for the next squat.
Form cues to remember
- Elbows up in the rack
- Drive with your legs first
- Press as you stand
- Ribs down at lockout
Thrusters video tutorial
Common mistakes
Pausing between the squat and the press
Link the movements so the leg drive carries into the press.
Pressing with just your arms
Let your legs create the speed and press as you finish standing.
Leaning forward in the squat
Keep your elbows up and your chest tall.
Arching your back at the top
Squeeze your glutes and keep your ribs down at lockout.
Sets and reps
| Conditioning | 4–6 rounds of 8–12 reps with light to moderate weight, 60 seconds rest |
|---|---|
| Strength | 4–5 sets of 4–6 reps with a moderate load, 2 min rest |
| Endurance | 3 sets of 15–20 reps with a light load, 60 seconds rest |
Keep your back neutral and your core braced, since overhead loading while fatigued can strain your lower back. Use lighter weight when reps get fast and sloppy.
Superlift for iPhone
Track your Thrusters and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Thrusters FAQ
What muscles do thrusters work?
Your quads and glutes drive the squat, while your shoulders and triceps finish the press. Your abs and upper back keep your torso stable.
Are dumbbell thrusters easier than barbell thrusters?
Many people find dumbbells easier on their wrists and shoulders. Barbells let you go heavier, and kettlebells add a different balance challenge.
How heavy should I go on thrusters?
Choose a weight you can squat and press for the whole set without breaking form. For conditioning, use a load well below what you can front squat for a few reps.
