Thruster (Medicine Ball)

A compound movement combining a front squat with an overhead press, performed with a medicine ball.

Instructions

1. Stand with feet shoulder-width apart, holding a medicine ball at chest height.
2. Lower into a squat by bending at your hips and knees.
3. As you rise from the squat, simultaneously press the medicine ball overhead.
4. Extend your arms fully at the top, with the medicine ball above your head.
5. Lower the medicine ball back to chest height as you descend into the next squat.
6. Perform the movements in a continuous, flowing manner.

Tips

• Coordinate the squat and press movements into one continuous exercise.
• Generate power from your lower body; transfer it through your core to your upper body.
• Keep your core tight throughout to maintain stability.
• Use a moderate medicine ball weight to maintain control and proper form.
• This full-body exercise is excellent for strength and conditioning.