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


Squat + Press Family

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Similar Movements

These related movements are often used in a workout's personalization options.

Front Squats
Front Squats

Squat Family

Push Presses
Push Presses

Press Family

As Seen In

2021-07-19 Single-Double by Coach Janet
July 19, 2021

Today's goal is to get through all the rounds as fast as you can while moving with control and tension especially for the sit-up movements.

2021-06-19 Squatz by Coach Janet
June 19, 2021

Did someone order squats 3 ways?

2021-06-07 Overhead Shmoverhead by Coach Janet
Overhead Shmoverhead
June 7, 2021

Lots of shoulder stability work today.

2021-05-03 May Day May Day by Coach Janet
May Day May Day
May 3, 2021

Starting the week with a deconstructed thruster into a full thruster.