Thruster

Setup

1. 01Clean the bar to the front rack or take it from a rack at upper chest height.
2. 02Rest the bar across the front delts with elbows lifted and a full or fingertip grip.
3. 03Set feet shoulder width apart with toes slightly out.
4. 04Brace the trunk before the first descent.

Execution

1. 01Squat down under control until the hips drop below parallel.
2. 02Drive up hard through the whole foot, keeping the torso upright.
3. 03Use the momentum from the squat to press the bar straight overhead in one motion.
4. 04Lock out with the bar over the mid-foot, then lower it back to the front rack.
5. 05Descend into the next squat as the bar settles on the shoulders.

Checkpoints

• -Elbows stay high in the front rack during the squat.
• -The press starts as the legs finish, not after a pause.
• -The head moves through at lockout so the bar stacks over the shoulders and hips.
• -Heels stay down until the drive is finished.

Common mistakes

• -Cutting the squat depth to speed up the cycle.
• -Letting the elbows drop so the bar tips forward.
• -Pressing the bar out in front instead of straight up.
• -Losing the brace and folding forward at the bottom.