How do you perform a Thruster?
- Stand up straight with a weight (e.g. dumbbell) in each hand at shoulder height.
- Bring your hips back and down.
- Lower to a squat position while holding the weights against your shoulders.
- Once you’re in a low squat position, quickly come back up and press the weights overhead.
- Lower the weights back to your shoulders and repeat the movement.
- Keep your abs tight and your back straight.
- Inhale when lowering and exhale when pushing up.
Common faults
- Insufficient control over the weights when performing.
- Poor alignment of the knees and hips.
- Poor alignment of the elbows and shoulders.
- Breathing not controlled.
- Insufficient trunk stabilization during execution.
- Not sinking deep enough.