Thruster

A compound exercise combining a front squat and overhead press in one continuous movement to build total body strength and power.

Instructions

1. Position the barbell on your shoulders at about upper chest height with feet shoulder-width apart.
2. Keep your elbows high and core engaged.
3. Descend into a full front squat by flexing your knees and hips.
4. Maintain an upright torso throughout the squat portion.
5. Drive through your heels to stand up powerfully from the squat.
6. As you reach the top, drive the barbell overhead by pressing it to full arm extension.
7. Lower the bar back to shoulder height to complete one rep.

Tips

• Use a weight that allows you to maintain proper form through both movements.
• The drive from the squat should provide momentum for the overhead press.
• Keep your core tight throughout to transfer power from lower to upper body.
• Breathe in on the descent and out on the drive up and press.
• This exercise is excellent for developing total body strength and power.