The perfect combo of dynamic and explosive, the thruster engages your entire body from your legs to your shoulders - which is why they suck so bad! In the best way of course!
Feet in squat stance
Hold one weight in both hands or two weights (one in each hand) on the shoulders
Elbows up with upper back supporting weight, sit back and down
Drive the knees out, keep elbows up
Hip crease below parallel for full Front Squat
Stand up, simultaneously jump and punch weights overhead for a Push Press