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

2022-12-15 Thruster Buster by Coach Janet
Thruster Buster
December 15, 2022

A repeat from last year!

2022-11-11 "Eleven 11" by Coach Janet
"Eleven 11"
November 11, 2022

Honoring our Veterans today with this spicy workout borrowed from @themusclefeed.

2022-10-31 Monster Mash Part Deux by Coach Janet
Monster Mash Part Deux
October 31, 2022

This workout is as scary as it looks.

2022-10-20 "T" by Caoch Janet
October 20, 2022

Today's workout brought to you by the letter "T"