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Thruster

Full Body Power

The thruster combines a front squat with a push press into one explosive movement. It's one of the most metabolically demanding exercises in CrossFit and HYROX-style workouts, taxing nearly every muscle group simultaneously.

How to

  1. Hold the bar (or dumbbells) in a front rack position at shoulder height.
  2. Descend into a full squat — hip crease below the knee.
  3. Drive explosively out of the squat and use that momentum to press the weight overhead.
  4. Lock out arms fully at the top — bar over mid-foot, hips and knees fully extended.
  5. Bring the bar back to the front rack and immediately begin the next squat.

Muscles

LegsShouldersCoreArms