The Thruster is a great total-body movement. It works on strength and power within the upper and lower extremities. It’s a good way to work both the arms and legs in one movement. And because it’s an intense exercise, it really gets the heart racing. I enjoy this exercise so much (and believe in its usefulness) that I frequently incorporate it within my group ex. classes and personal training sessions.
So here’s how you do it:
Grab a barbell and load it up with an appropriate amount of weight for your skill level. Then hold it up slightly above shoulder-level. Spread your legs so that they are shoulder-width apart and tighten up your midsection. Next you want to squat down. Remember to maintain your center of gravity over your heels and to keep your shoulders back.
You then want to push hard through the heels and stand up. Once your body is fully erected, push the barbell straight up like you would in a normal shoulder press. Lower the bar and repeat.
I like to keep this exercise intense when I do it with my clients, so I instruct them to make the push up an explosive movement. That way they train their bodies to generate more power. This is a great exercise for anyone looking to develop greater total body strength and/or improve their vertical jump.
