Thruster Workout (Image by Freepik)

How to do thruster workouts efficiently and get the most benefits?

Thruster workouts have been on the rise in the fitness regime. All its benefits, including full body movements, make it a complete package and is a must-have to your workout routine. The popularity of this workout extends to martial artists and athletes.

Thruster workouts are a unique combination of a front squat and an overhead press. It being a compound exercise makes it a favorite for many as these exercises focus on various muscle groups at the same time. Thrusters improve your coordination, balance, endurance, and flexibility.


In this article, we will discuss more about this form of workout, the benefits related to it, and how to perform it efficiently.

Thruster Workouts: What is the proper technique for this?

It is a combination of a front squat and a push press (Photo by Leon Ardho on Pexels)

Thruster workouts are full-body exercise that includes moving up a weight from the ground to as far as you can from the ground. Since the exercise involves most of the major muscles, it is important to do it in the right posture.


It is important to know about the proper form to get the best benefits and to prevent injuries during the workout.

Thruster workouts usually include barbells or dumbbells. Here's how to do it correctly:

1. Grip and Stance


Holding the barbell with an over-the-hand grip keeping them shoulder width apart. Now the legs should also be held shoulder width apart.

2. Aligning the Body

The body should be aligned and the shoulders brought back and down with a slight bent in the knees keeping your feet under the bar.

3. How to move the Barbell?

Now pull the barbell up slowly, keeping it on your front rack with your hands just outside the shoulders and elbows in front. Now do a squat keeping your knees in line with your toes and descending your hips lower than your knees.

Now, explosively return to standing, with full extensions of the legs and arms. Finally, lower the arms and rest the rod on your front rack.

There can be more variations to this, which may include dumbbell thrusters, jump squat thrusters, split squat thrusters, and more. Plan out a workout routine with your fitness adviser for the best results.


Benefits of Thruster Workouts

The benefits of a thruster workout include the improvement of heart health, improved core strength, and complete body engagement. (Photo by Pikx By Panther on Pexels)

There are three major benefits of including these types of workouts in your routine, which include:

Complete Body Engagement

Thrusters keeps the whole body busy. Due to its compound nature muscles like glutes, quadriceps, hamstrings, core, triceps, shoulders, and back stays busy throughout the workout.

Healthy Heart

With the high intensity of thruster workouts, the heart rate elevates which improves the health of the heart by effectively enhancing the pumping of blood to the lungs and throughout the body.

Increase Muscular Strength

Lifting can help build your core strength and stability. With the increase in reps, there is enhancement of muscular endurance and strength. Further, thrusters also increase intermuscular movement and coordination.

Thruster workouts can be the perfect inclusion in your workout routine if you want to inculcate all the muscle groups in your workout and improve your strength, endurance, with your endurance.

However, keeping your form and posture is of utmost importance to get all the health benefits of this type of workout. Further, to get the best results and become fit having a healthy diet is also important.


Quick Links

Edited by
Ankush Das
See more
More from Sportskeeda