Thruster (Cable)

An explosive compound movement combining a squat with an overhead press using cable resistance. Builds full-body power and strength while providing cardiovascular benefits.

Instructions

1. Stand facing away from a cable machine with handles at shoulder height on both sides.
2. Position your feet shoulder-width apart with a slight forward lean.
3. Grip the handles at shoulder height with elbows bent and palms facing forward.
4. Lower your body into a squat by bending your hips and knees.
5. Drive through your heels explosively to return to standing while pressing the handles overhead.
6. Extend your arms fully at the top, achieving complete lockout.
7. Return the handles to shoulder height and repeat.

Tips

• This movement requires coordination and power to transition smoothly from squat to press.
• Use explosive power from your lower body to assist the overhead press.
• The constant cable tension provides resistance throughout both phases of movement.
• Keep your core engaged throughout to stabilize your torso during the press.
• Start with moderate weight to master the movement pattern before adding load.