The Thruster is a total body exercise, a difficult combination of a squat and a shoulder press. If you have regularly trained with weights, begin with dumbbells that add up to 15-25% of your bodyweight. If this feels too heavy, lower the weight. If it feels to light, raise the weight. But remember, in almost all cases your are stronger than you think you are. If you are unaccustomed to training with weights, begin with dumbbells that add up to about 5-10% of your bodyweight and progress from there. The weight should be challenging, but should not compromise your form. Regardless of your beginning weight, on this or any exercise, always attempt to progress over time.
Online Personal Training Video: Thruster
How To Do It
1. Once you’ve selected your dumbbells, bring them to your shoulders.
2. Your feet should be shoulder width apart, your back straight. Your weight should be on your heels, not the balls of your feet. Do not lift your toes during the exercise.
3. With your abdominals tight, squat until the tops of your thighs are parallel with the floor (approximately 90 degrees).
4. From that bottom position, drive upward.
5. An instant before your knees straighten completely, press the dumbbell overhead.
6. You should finish standing, back neutral, arms straight overhead with the dumbbells above your shoulders.
7. Hold for an instant before lowering the dumbbells to the starting position and beginning the next repetition.
Online Personal Trainer Tips
1. Keep your back neutral throughout the movement.
2. Look straight ahead, not up or down.
3. Focus on making the exercise an explosive leg exercise, not a shoulder exercise. You’ll find this will improve your performance of the movement.
4. Keep your core tight throughout the exercise.
