Thruster

The Thruster combines a front squat and an overhead press. The goal is to transfer the force created by the legs and hips smoothly into the overhead finish.

How to Perform

1. Hold the load in the front-rack position.
2. Descend into a squat with a relatively upright torso.
3. Drive strongly out of the squat and use the legs to accelerate the load.
4. Without a long pause, continue the movement into an overhead press.
5. Finish with the elbows extended, then return the load under control.

Coaching Tips

• Keep the movement continuous and rhythmic.
• Keep the heels grounded and the knees tracking with the toes.
• Control the ribs overhead and avoid excessive low-back extension.