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Exercise Library / Thruster

Thruster

The thruster combines a squat with an overhead press in one fluid movement.

Full Body / Functional

What this exercise does

The thruster combines a squat with an overhead press in one fluid movement. It works your legs, shoulders and core together and raises your heart rate quickly.

At a glance

Muscles worked
Quads, Shoulders, Core
Experience
Intermediate

How to do it

  1. Hold a dumbbell in each hand at your shoulders, feet shoulder-width apart.
  2. Squat down until your thighs are about parallel to the floor.
  3. Drive up through your feet and use that momentum to press the weights overhead.
  4. Lower the weights back to your shoulders as you sink into the next squat.
  5. Do 6 to 10 reps.

Common mistakes

  • Pressing before your legs have driven up.
  • Arching the back at the top.
  • Letting the elbows drop in the squat.

Make it easier or harder

Make it easier

Use light dumbbells or a band under your feet.

Make it harder

Use heavier weights or speed up with control.

Keep it safe

Start light. If your shoulders do not move comfortably overhead, use a goblet squat instead.

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