How to do Thrusters Correctly and Safely

 
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INTRODUCTION

The thruster is an excellent combination exercise that trains a very high number of muscle groups simultaneously. By combining a Squat and Overhead Press, the thruster has one of the longest range of motions possible in one exercise movement. As a result, a lot of energy is expended and a lot of calories are burned, making this a great HIIT exercise for those looking to lose weight.

 

THRUSTER FORM VIDEO

 

BENEFITS OF THE THRUSTER

  • Combines two functional exercises to target multiple muscle groups at once

  • Improves the mobility of the hips, knees, thoracic spine, ankle and shoulder joints

  • Uses a large range of motion, thus burning a lot of energy and calories 

 

MUSCLES WORKED DURING THRUSTERS

  • Anterior and Medial Deltoids
  • Triceps
  • Quadriceps
  • Glutes
  • Core

PERFORMING THE THRUSTER

  • Obtain two dumbbells and position them onto your shoulders

  • From this position set your feet shoulder width apart, and point your toes forward or out approximately 15-30 degrees

 
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  • Brace your core and engage your glutes 

  • Begin squatting down by simultaneously bending at the hips and knees until you reach below parallel

  • Parallel refers to when your hip crease is in line with the top of your knee joint at the bottom of the squat position 

  • Keep your torso as upright as possible

 
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  • Reverse the movement by driving your feet into the ground and extending your legs

  • Using the momentum from the ascent, begin pressing the weights directly overhead

  • Your elbows should lock out overhead shortly after your hips and knees completely lock out

  • Lower the weights back down to the starting position and repeat for the desired amount of time or repetitions 

 
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SUMMARY OF THE THRUSTER TECHNIQUE

 

Click on each blue circle to view the key technical aspects of this exercise

 

COMMON MISTAKES

USING WEIGHTS THAT ARE TOO HEAVY

Because this exercise combines two movements, it is important to use a weight that you can perform with good technique. Keep the weight light and learn how to do it correctly

 

Other common mistakes are similar to those seen on the Squat

 

THRUSTER ALTERNATIVES

 

 

Alex & Brittany Robles are the founders of The White Coat Trainer, a site dedicated to improving the health and wellness of busy individuals. Learn more about them here and connect with them on instagram and Twitter. Feel free to send them a message here

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