Shoulders
Thruster
A front squat that flows into an overhead press: legs, shoulders and conditioning in one fluid movement.
Also known as: barbell thruster, squat to press
- Level
- Intermediate
- Equipment
- Barbell
- Type
- Compound
How to do it
- Rest the bar on the front of your shoulders as in a front squat.
- Squat down with an upright torso and high elbows.
- Drive up explosively and use that momentum to press the bar overhead.
- Lower the bar to your shoulders as you drop into the next squat.
Form cues
- One continuous movement, no pause between squat and press.
- Elbows high at the bottom so you don't lose the bar.
- Finish with the bar over mid-foot.
Common mistakes
- Pressing before your legs finish: you waste the leg drive.
- Elbows dropping in the squat: your torso tips forward.
- Arching at the top: brace your abs.
Sets and reps
3-5 sets of 6-12 reps, or inside conditioning circuits.
FAQ
What does the thruster work?
Quads, glutes, shoulders and triceps, with heavy core and cardio demand.
Barbell or dumbbells?
Dumbbells are easier to learn and kinder to wrist mobility.
Is it a CrossFit exercise?
It's very popular in CrossFit, but it's a useful strength and conditioning exercise for anyone.
What muscles do the thruster work?
They mainly work the front delts and the quads, with help from the glutes, the traps and the triceps.
Train with Nuvana
Add the thruster to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
