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.