Cross Training Workout: Understanding a Thruster and Tips on How to Execute Them Efficiently

The thruster is one of those exercises that is synonymous with CrossFit. After all, the term was first coined right in the CrossFit industry. Over the years, the thruster has become a respected and valuable movement in CrossFit training with lots of benefit to athletes. However, for you to reap those benefits, you need to do it correctly and efficiently.

CrossFit workout

How to Do the Thruster

There are 4 steps on how to execute the thruster, the beauty of it all is that these steps are pretty easy to follow and they are memorable. They include:

Step 1 –Here, you stand with your feet while your lower back is tightly arched. Your hands should not be wider than your shoulders’ outsides. Your elbows should also be up in a front rack position.

Step 2 –Keep your chest up while your head is in a neutral position. As you push your hips back, simultaneously descend gradually into a below parallel squat.

CrossFit workout

Step 3 –While at the bottom position, explode all the way back to the position you were at the beginning. Make the explosion as hard as you possibly can. After that, using your momentum, press the bar over your head.

Step 4 –As you finish, resume to a standing position and let the barbell be slightly behind and over your head. Your shoulders should be stacked over your hips and the hips stacked over the ankles. Then, lower it smoothly as you continuously descend into another squat position.

The Benefits of the Thruster Workout

The thruster is a perfect example of a compound exercise in CrossFit workout because it utilizes more than a single joint. It combines the push press, front squat, and a clean. Thanks to the multiple movements, the thruster gives you multiple benefits.

One of the benefits is that it works all your major leg muscles which are the quads, hamstrings, and glutes when you are in the squat position. The power generated from the legs as you drive out of the squat is gradually transferred to the upper body through the lower back and abdominals and finally ends up on your shoulders, triceps, and upper back to aid in driving the bar over your head.

CrossFit workout

Secondly, the thruster is one CrossFit workout that exercises the whole body just like the burpees. When you add weight to the thruster to make it heavier, you will develop muscular power and strength. When you make the thruster lighter, on the other hand, it will tax your aerobic capacity and muscular endurance.

Lastly, the thruster is such a versatile CrossFit workout. Despite the fact that it is performed with a barbell, you can easily swap it for kettlebells, dumbbells, sandbags, and medicine balls. To better your efficiency when performing the thruster, remember to keep your elbows up, your movement fluid, and do not have a tight grip. Whenever needed, always take a rest. It is important to know your limits and what you are capable of so that you do not overstrain your body as this can lead to injury.


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