MOVEMENT TIP: The Thruster

Points Of Performance

  • Stand on feet with shoulder width apart
  • Bar rests on front rack
  • Hands positioned on the sides of the shoulders
  • Hold the bar with a full grip
  • Elbows in front of the bar
  • Hips descend back and down, lower than the knees
  • Lumbar curve maintained
  • Knees in line with the toes
  • Make sure elbows don’t touch the knees
  • Hips and legs extend rapidly, then press
  • Heels down until hips and legs extend
  • Bar moves overhead inline with the middle of the foot
  • Complete at full hip, knee and arm extension
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