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How To Get Better At Thrusters


An Invictus member performs a thruster.

Thrusters are a powerful and dynamic exercise that combines a front squat with an overhead press. They’re a staple in many fitness programs because they engage multiple muscle groups and offer a full-body workout. However, mastering the thruster can be tricky. Here are three tips to help you perform thrusters like a pro and get the most out of your workout.


1. Focus on Your Foot Placement

Your feet are the foundation of any lift. When performing thrusters, it’s crucial to keep your weight centered in the middle of your foot. Your feet set the stage for the entire movement, so don’t overlook their placement and the distribution of your weight.

Since the barbell is positioned in front of you, maintaining balance through your whole foot (with a slight emphasis towards the back) is essential. This will help ensure that the weight doesn’t pull you forward onto your toes, which can destabilize your lift and reduce your power.


2. Proper Hand Positioning

Hand positioning is key to a successful thruster. Aim to keep the bar more towards the center of your hand, not on your fingertips and not fully in your palms. This positioning allows your elbows to stay slightly elevated during the squat, providing better control and alignment.

When you drive to press the bar overhead, having the bar centered in your hand will help maintain stability and ensure a smoother transition from the squat to the press.


3. Timing is Everything

The timing of your movements in a thruster can make or break the efficiency of the lift. It’s important to wait until your legs are fully extended before you press the bar overhead. Similarly, ensure that the bar is lowered back to your shoulders before you initiate the next squat.

Pushing the bar before your legs are extended or starting the squat before the bar is lowered can throw off your alignment. This can create an inefficient bar path or force you to drop the bar, disrupting your flow and potentially increasing the risk of injury.


Need More Guidance?

If these tips sound a bit confusing, don’t worry! Thrusters can be a complex movement to master, but with the right guidance, you’ll get there. Come to one of our classes, where our expert coaches will ensure you understand each movement and perform it safely and effectively. Our goal is to help you achieve your fitness goals with confidence and precision.


Whether you’re new to thrusters or looking to refine your technique, these tips will help you lift like a pro. Remember, practice makes perfect, and the right coaching can make all the difference. See you in class!

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