Thrusters exercise is a great way to build the quadriceps, gluteus and hamstring muscles.

The core muscles are also heavily used throughout Thrusters to stabilise the upper body and support the lower back.

Thrusters will build muscle size and develop speed, power, balance and coordination.

Thrusters Progression & Mobility

  • Take a grip that is slightly wider than shoulder width on a barbell set on a Power Rack. Keep your hands open, elbows high and parallel to the floor. The bar must be sitting on your shoulders, near your throat.
  • Take two steps back. Position your feet shoulder width apart, slightly angled outward. Hands must remain open and elbows high and parallel to the floor. Bar should be in line with your hips and heels.
  • Drop to the full Front Squat position by bending at the hips then the knees. At the bottom position, your knees should be tracking over your feet, back flat and hips are below your knees. Elbows kept high and parallel to the floor.
  • Squat up with force and power by tightening your core and driving your heels hard on the floor. The momentum should throw the bar off your shoulders, straight up and slightly behind your head.
  • At the top position, your arms must be fully extended and elbows fully locked out. The bar must be in line with your shoulders, hips and heels.
  • Repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

Placing the bar on the shoulders with your elbows pointing down will pull you forward at the bottom position of the Front Squat.

When you transition to Thrusters, it will push you too far forward and affect your balance.

Muscling up the weight by stopping at the top of the Squat and using your shoulders to press the weight overhead will slow down the exercise and expose your shoulders to injury.

Squatting with your heels elevated will make you fall forward when you explode at the bottom and try to thrust the weight up.

Variations: Squat Clean Thruster


How To Do Thrusters