Thrusters Explained

Thrusters are a well-known compound exercise often found in functional training and crossfit workouts. Sometimes also called a squat press it is a full-body exercise great for full body strength and also has cardiovascular benefits. In this blog we take a look at what makes thrusters such a popular, demanding, brutal, sweaty exercise.

What are Thrusters?

Thrusters are a strength exercise usually performed as part of a high intensity, functional training session or CrossFit workout. Thrusters combine two popular movements – a front squat with an overhead press – into one dynamic movement that works your entire body. This combination of the two exercises creates a full body exercise great to develop strength in the legs, shoulders, arms and core.

Different types of thrusters

Thrusters are most commonly performed with a barbell however they can be performed with other items such as kettlebells, dumbbells or even sandbags to create imbalances or look to change the type of grip when lifting.

• Barbell thrusters – The most common type of thrusters using a barbell.
• Dumbbell thrusters – Replace the barbell with dumbbells and keep the same movement, this is good to improve balance and stability.
• Kettlebell thrusters – These require a lot more control and are more complex due to the technique around the grip of the kettlebells.
• Single Arm thrusters – Using a single dumbbell or kettlebell, single arm thrusters are a great progression if you’re looking to improve your balance and core stability.
• Medicine Ball thrusters – A good alternative for those not comfortable with a barbell, medicine ball thrusters are a good option to get familiar with the movement.

How to Do Thrusters

How to do Barbell Thrusters

Barbell thrusters are the combination of two movements, a front squat and an overhead press, as we look to break down the movement we can also split this exercise into 2 parts.

The front squat part

1. Begin by standing with feet shoulder width apart with the barbell on your shoulders, above your collarbone with your elbows forward and a firm grip on the barbell.
2. Engage your core, take a deep breath and start bending your knees to go into a deep squat. Keep your eyes and head looking forward, your chest lifted and your heels firmly planted on the floor.
3. Pushing through your heels and using your leg strength propel the barbell up

The overhead press part

1. As you reach the top of your front squat, use the momentum generated from your legs to engage your arms and shoulders to start lifting the barbell above your head.
2. Extend your arms to raise the barbell to the top of your reach, try and lock your elbows out
   Lower the bar back down to your starting position

How to do Dumbbell Thrusters

1. Start by standing feet shoulder width apart with the dumbbells on your shoulders.
2. Engage your core and go into a deep squat, hinging your hips and going as low as you can.
3. Driving through your heels, push with your legs to return to standing.
4. Using the momentum generated from your legs, push through your shoulders and arms to raise the dumbbells above your head until you lock your elbows out.
5. Lower the dumbbells back down to your starting position and repeat as many times as you want.

How to do Single Arm Kettlebell Thrusters

1. Single Arm Kettlebell Thrusters are a little more challenging than barbell thrusters or dumbbell thrusters due to imbalance caused by only loading one arm at a time and the more complicated grip using kettlebells.

   1. Pick up the kettlebell with the bell part resting on the outside of your forearm.
   2. Start with your feet shoulder width apart.
   3. Engage your abdominal muscles and bend your knees and hips to go into a deep squat.
   4. Pushing through your heels and using your leg strength return to standing.
   5. Using the momentum generated from the squat, raise the kettlebell above your head until fully extended. It can be useful to use your other arm to help balance yourself at this stage.
   6. Lower the kettlebell back down to your starting position and repeat for as many times as you want.

   Common Mistakes with Thrusters

   Here is some additional guidance, tips and guidelines to avoid common mistakes with thrusters and reduce risk of injury.

   • Don’t overarche your back when completing the overhead press part.
   • Look to keep your core strong and a neutral spine, if you can’t maintain a good posture think about reducing the weight and mastering the technique first.
   • Perform thrusters as one fluid movement. This will first of all make the movement easier and allow you to lift heavier but also reduce the risk of injury and the likelihood of you trying to overhead press a load which may be too heavy as a strict movement.
   • Try and maintain balance throughout the exercise, especially on single arm thrusters, look to use your spare arm to help with balance.
   • Ensure you keep the bar in front of you when going into the overhead press, you don’t want to catch your chin on the way up so be careful to keep enough space there.

   Benefits of Doing Dumbbell Thrusters Regularly

   Thrusters being a compound exercise and combining both leg and upper body strength, they are a great full body movement. Because of this thrusters require not only good strength, balance and coordination but also cardiovascular fitness, and this particular element is also why the exercise is so popular amongst functional fitness and crossfit.