Thruster
Also known as: Barbell Thruster, Front Squat to Press, Squat and Press
How to do the Thruster
Setup: Stand with feet shoulder-width apart, barbell at front shoulders, elbows slightly forward, core engaged.
Movement: Perform a front squat by bending knees and hips, then explosively drive upward, pressing the bar overhead until arms are fully extended. Return to start position under control.
Standards:
- Bar fully extended overhead at top
- Squat depth at or below parallel
- Controlled movement throughout
Focus Points: Engage legs, core, and shoulders, maintain upright torso, coordinate squat and press smoothly, stabilize overhead position.
Workouts with Thruster
For Time
DanielFor timeKipping Pull-Up · Run · Thruster · Run · Thruster · Run · Kipping Pull-UpRep ladder
Fran21-15-9 reps for timeThruster · Kipping Pull-UpFor Time
JackieFor timeRowing · Thruster · Kipping Pull-UpFor Time
OmarFor timeThruster · Chest-to-Bar Pull-Up · Thruster · Chest-to-Bar Pull-Up · Thruster · Chest-to-Bar Pull-UpFor Time
The Seven7 rounds for timeStrict Handstand Push-Up · Thruster · Knees-to-Elbows · Deadlift · Burpee · Kettlebell Swing · Kipping Pull-UpFor Time
Tommy VFor timeThruster · Rope Climb · Thruster · Rope Climb · Thruster · Rope ClimbSimilar exercises
All full body exercises →
iOS & Android · launching soon
Be first in line when vZali launches
Leave your email and we’ll send one message the day the app hits the App Store and Google Play. No spam, ever.