Set up for Thrusters

• Combing the front squat and overhead press, clean or power clean your barbell into your front rack.
• Begin with the feet shoulder width apart in the squat stance.
• Hands slightly outside the shoulder, with the elbows up high and parallel to the ground.

Points of Performance for Thrusters

• Descend down into a full front squat with the crease of the hip below the knee.
• Keeping the elbows up, drive through your heels, aggressively extending the hips and knees.
• At full extension, press the bar overhead to complete the rep.
• Rep is completed when the hips and knees and elbows are all fully open and locked out with the bar over the center of the body.

Tips and Tricks

• An aggressive opening of the hip will send the bar weightless from your front rack overhead.
• Maintaining a tight core and elbows high in the bottom of the squat will prevent the bar from pulling you forward and down. This is a more efficient movement.