MovementsBarbell & Weightlifting
Thruster
A front squat flowing seamlessly into a push press, combining a full-depth squat with an overhead press in one continuous movement. It is a full-body, high-demand movement common in conditioning workouts.
ThrusterBarbell & Weightlifting
The standard
A valid rep begins in the front rack, reaches a squat with the hip crease below the top of the knee, and finishes with the bar locked out overhead and hips, knees, and arms fully extended.
How to do it
- 01Rack the bar on the shoulders with elbows high and feet about shoulder-width.
- 02Brace the midline and descend into a full front squat below parallel.
- 03Drive out of the bottom aggressively, keeping the torso upright and elbows up.
- 04Let the momentum from the legs carry into the press as the hips open.
- 05Press the bar the rest of the way to a locked-out overhead position over the mid-foot.
- 06Finish tall with hips, knees, and arms fully extended before the next rep.
Common faults
- · Pausing at the top of the squat and losing the drive into the press.
- · Cutting the squat above parallel and missing full depth.
- · Elbows dropping in the squat, causing the chest and bar to fall forward.
- · Finishing with the bar forward rather than stacked over the mid-foot.
Scaling & progressions
- · Reduce load or use dumbbells to keep the movement continuous.
- · Break the movement into a front squat and push press to learn the timing.
- · Squat to a target to ensure consistent depth under fatigue.
- · Elevate the heels to help maintain an upright torso in the squat.
Coaching tips
- · Time the press to ride the momentum out of the squat; don't waste the leg drive.
- · Keep the elbows high through the whole squat so the bar stays on the shoulders.
- · One fluid movement, bottom to top: the squat and press should feel like a single effort.
Related movements
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