- Squat with the weight in a front rack, then use your leg drive to press it overhead.
- Keep your elbows high in the squat so your chest stays up.
- Do not start pressing until your hips are almost fully extended.
- Dumbbells are a friendlier starting point than a barbell for most people.
- Level
- Intermediate
- Trains
- Quadriceps, Glutes, Shoulders, Triceps, Upper back, Core
- Kit
- Barbell or dumbbells, Weight plates
What the thruster trains and why it is worth doing
The thruster works your quads and glutes through a full squat and your shoulders and triceps through the press, with your upper back and core holding everything together. Because it links the biggest muscles in your body in one continuous movement, it drives your heart rate up quickly when done for reps.
It is useful for building power and conditioning, and it teaches you to transfer force from your legs through your trunk into your arms. That same skill makes wall balls far more efficient, and it underpins the push press.
How to do a thruster
- Hold the bar or dumbbells at shoulder height in a front rack position: elbows forward and high, the weight resting on your shoulders rather than your wrists.
- Stand with your feet about shoulder-width apart, toes slightly out. Take a breath and brace.
- Squat down, keeping your chest up and elbows high, until your hip crease is below your knees or as deep as you can keep a good position.
- Drive up hard through your whole foot. As your hips reach full extension, use that momentum to press the weight overhead.
- Finish with your arms locked out, the weight over the middle of your foot and your head slightly through your arms.
- Bring the weight back down to your shoulders under control and sink straight into the next squat.
Common mistakes
- Pressing too early. Starting the press while still deep in the squat loses the leg drive and puts all the work on your shoulders.
- Dropping elbows. Low elbows let your chest fall forward and the bar roll off your shoulders.
- Pressing out in front. The weight should finish over your mid-foot, not ahead of you, or your lower back takes the strain.
- Heels lifting. Keep your weight through the whole foot, and work on ankle mobility if this keeps happening.
- Crashing the catch. Letting the bar drop onto your collarbones jars your body. Receive it with bent knees as you descend.
Easier and harder versions
To make it easier, use lighter dumbbells, or hold a single kettlebell by the horns, squat, then press it overhead. Practising the front squat and the push press separately also helps before you combine them.
To make it harder:
- Use a heavier barbell for lower reps.
- Try single-arm dumbbell thrusters, which make your core resist twisting.
- Do cluster thrusters, cleaning the bar from the floor before every rep.
- Increase the reps within a conditioning circuit.
How to programme the thruster
For strength and power, do 4 to 5 sets of 3 to 5 reps with a challenging load and around 2 minutes of rest. For conditioning, use a lighter load for 3 to 5 rounds of 8 to 12 reps, mixed with rowing, running or bike work. Once a week is plenty for most people.
Thrusters are demanding on the shoulders, so if pressing overhead hurts, go lighter or swap in the landmine press and get the problem looked at. The power training guide explains how explosive work like this fits into a week.
Every class at Lycan Strength is scalable, with coaches adjusting movements to the person, which makes compound lifts like this far easier to learn.
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Questions
What is the difference between a thruster and a push press?
A push press uses a short dip and drive of the legs, while a thruster uses a full squat. The squat makes the thruster much more demanding on your legs and lungs.
Should I use a barbell or dumbbells for thrusters?
Dumbbells are easier to learn and more forgiving for tight shoulders and wrists. A barbell lets you lift more once your front rack position is comfortable.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
