Thruster

Stand with the bar resting on your shoulders. Hold your elbows out a little in front of the bar. Place the weight on your heels and do a deep knee bend. In the bottom position, make sure to keep your hip below your knee joint. Use your legs to push back up and push the bar above your head at the top of the movement. It is important to use the strength from your legs and to keep your back in its natural position during this exercise. Make sure that your elbows don’t touch your thighs in the bottom of the position.

Stance: shoulder width. Based on individual needs there are options. • Use your legs to push the bar above your head. • Stabilize the core. • Knees in line with toes. • High elbows. • Explosive move on the way up. • Push the chest forward and lock the elbows at the top.

A common mistake is not to keep your back straight, causing injuries. Do not add to much weight. Make sure you feel comfortable with the exercise before adding more weight.