gym
Thruster
Full Body Power
Muscles worked
LegsShouldersCoreArms
How to do it
- 1Hold the bar (or dumbbells) in a front rack position at shoulder height.
- 2Descend into a full squat — hip crease below the knee.
- 3Drive explosively out of the squat and use that momentum to press the weight overhead.
- 4Lock out arms fully at the top — bar over mid-foot, hips and knees fully extended.
- 5Bring the bar back to the front rack and immediately begin the next squat.
About this movement
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.
Track your HYROX training
Log thruster and every HYROX movement in the HYROX AI app.
