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

2021-05-03 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.

2021-04-24 Rahoi with Coach Cheryl
April 24, 2021

This month's hero workout.

2021-04-13 Siempre Once (Always 11) by Coach Janet
Siempre Once (Always 11)
April 13, 2021

Fair warning, this workout might look "easy" but don't underestimate the power of 55 Thrusters!

2021-04-06 "Air Force" At-Home Version by Coach Janet
"Air Force" At-Home Version
April 6, 2021

Well, it looks like burpees strike again! I guess they just can't take the hint.