FitCi
Thruster is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: legs, glutes, shoulders, triceps, core. Equipment: barbell, dumbbell, kettlebell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Hold the bar or dumbbells in the front rack position, feet shoulder-width apart.
- Keeping your chest open and back flat, push your hips back and squat down (thighs parallel to the floor).
- Drive powerfully through your heels to stand up.
- Using the momentum from standing, press the weight overhead in the same motion with your arms locked out.
- Lower the weight back to the shoulder position under control and drop into a squat for the next rep.
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Burpee, Inchworm
- Same muscle, different equipment: Burpee, Battle Ropes, Wall Ball Shot
More full body exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.