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

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Movement for Free

*Your membership plan does not include movement details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.


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

2022-09-14 Applause-o-Meter by Coach Janet
September 14, 2022

When there's only two movements, you know it's going to feel pretty special.

2022-07-18 Michael Scott Monday Mania by Coach Cheryl
Michael Scott Monday Mania
July 18, 2022

Monday is kicking off with a workout as crazy as Michael Scott!

2022-06-22 The one that doesn't look THAT bad by Coach Janet
The one that doesn't look THAT bad.
June 22, 2022

Looks can be decieving. This one may look short and sweet, but it will feel more like short and bitter.

2022-06-18 Stairway to Heaven by Coach Janet
Stairway to Heaven
June 18, 2022

Did someone order squats 3 ways?