Thrusters

Training Details Thrusters

  • Primary Muscle
    Front Delt, Gluteus, Hamstrings
  • Secondary Muscle
    Triceps, Middle Delt, Inner Abs, Straight Abs
  • Equipment
    Barbell
  • Level
    Average

Guide for Thrusters

  • The bar should be in a position just below shoulder height, which will make it easier to lift  
  • Grasp the bar a little wider than shoulder width
  • The feet should point slightly outwards, when you bend your knees they should also point outwards
  • Your weight should be in the middle of the foot or slightly backwards towards the heel, not the toes
  • Tense the torso properly, stabilize the body and also put the back in the right position
  • Have a neutral back, do not sway or bend it
  • The power should come from your legs so that they help you lift the weight above your head
  • Think double chin! Pull back your head

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Related Exercises

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Seated Leg Curl

Deadlift

Maintain a tensed torso throughout the lift. Your back should be neutral throughout the lift, do not bend it at all. Your arms should be straight throughout the exercise. Your hips should lie between your knees and your shoulders at the starting position

Pull Down

The back muscles on the side are called Latissimus Dorsi or short your Lats, and they give the back its width. As the name suggests, this exercise mainly trains these muscles. There are lots of rowing exercises that train your lats, but the advantage of Pull Downs is that your lats are stretched out in the starting position. This is because the Lats muscle attaches to the arm bone and is stretched out completely when you lift your arms forward over your head. The path of movement for the muscle is thus long, which is good for muscle growth.