Exercise library · Full body · Video
Thruster: how to do it
1 of 4
Bar on the front of your shoulders
Starting position
Stand shoulder-width apart with the bar on the front of your shoulders, hands just outside them and elbows forward.
The movement
Squat down, stand up powerfully and press the bar overhead, then lower it back to your shoulders.
Most common mistake
Don't pause between standing and pressing, use your leg drive and move the bar up in one smooth motion.
Want it in a programme?
Tell BIP your goal and your equipment, and BIP builds a week with sets, reps and rest worked out. You log your weights as you train and watch yourself get stronger. The first week is free.
Create a programme →