Thruster

A thruster is a squat that flows straight into an overhead press, usually done with a barbell or dumbbells. It builds leg and hip power, shoulder strength, and core control in one continuous movement.

Set up by standing with your feet in your normal squat stance. Hold the bar in a front-rack position with your hands just outside shoulder width and your elbows up and slightly forward. The bar should rest on your shoulders and upper chest, not just in your hands.

Lower into a front squat, keeping your chest tall and your elbows up. As you come out of the bottom, drive hard through your feet and legs, then ride that upward drive straight into the press. Push the bar overhead until your arms are fully locked out, then bring it back down to the front rack under control and start the next rep.

Take a breath and brace before you squat, then exhale once the bar is locked out overhead so you can breathe at the top. If your form breaks as you get tired, make it easier by using a lighter bar or dumbbells; make it harder by pausing at the bottom of the squat or slowing the descent.

Fault: Your elbows drop and the bar rolls forward onto your hands. Fix: Keep your elbows up and the bar back on your shoulders throughout the squat and press.

Fault: You press too early and use mostly your arms. Fix: Stay patient until your legs are driving up, then ride the squat drive straight into the press.

Fault: You finish with bent arms or the bar out in front of your body. Fix: Press to a full lockout overhead with the bar stacked over your midfoot.

Fault: Your shoulders give out under fatigue and your mechanics fall apart. Fix: Scale the load down so you can keep a solid front rack and a full overhead position on every rep.