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The thruster requires a long line of action against the normal force of gravity with a load plus body- weight, creating one of the most profound accelerations possible. The movement works from full flexion to full extension at the ankle, knee, hip, shoulder, and arm, and involves most of the major muscle groups. These factors earn the thruster its reputation as “the most draining of all exercises”.
The thruster combines the front squat and push press in a single movement. Unlike the loose fingertip grip used in the front squat, the thruster requires a full grip on the bar and a lower elbow position.The athlete must move in a core-to-extremity movement pattern by extending the hip then pressing.
- Elbows in front of the bar.
- Bar rests on front rack.
- Hands just outside shoulders.
- Full grip on the bar.
- Shoulder-width stance
- Hips descend back and down.
- Hips descend lower than knees.
- Lumbar curve maintained.
- Knees in line with toes.
- Elbows stay off knees
- Hips and knees extend rapidly, then arms press.
- Heels down until hips and knees extend.
- Bar moves over the middle of the foot.
- Complete at full hip, knee and arm extension.
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