Thrusters- The Perfect All in One Exercise

Zone 360 boot camp in NJ is created with the understanding that most human beings want to get the maximum benefit out of their work out.  And, ideally, do less work with more results.  Enter compound exercises- movements that work several muscle groups at once, and include movement around two or more joints.  Zone 360 boot camp in Monmouth County focuses on functional fitness, which refers to exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motion. At the heart of these routines are a variety of compound exercises.

Thrusters are on of our favorite compound exercises because the move utilizes nearly every muscle in the body.  Thrusters combine a front squat with an overhead press, giving new meaning to the concept of the compound, multi- joint exercise.

You can use the thruster to develop strength and power by loading up the bar with heavier weight and doing lower rep. For a great High Intensity Interval Training (HIIT) workout, lighten up the load and do higher reps at timed intervals. Either way, you’ll get an amazing total body workout.

 How to Perform The Thruster

1. Stand with your feet shoulder-width apart, your lower back tightly arched, and the barbell racked on your shoulders with your hands no wider than the outsides of your shoulders.

2. Keeping your head and chest held high, push your hips back and descend into a below-parallel squat.

3. From the bottom position, explode back to the start position as hard as you can, using your momentum to simultaneously press the bar over your head.

4. Finish in a standing position, with the barbell over and slightly behind your head, then smoothly lower it and descend into another squat in one continuous motion.

Important tips to remember:

Drive through your heels – as soon as you come onto your toes, you have nothing to push off against and instantly lose power.

Use your hips and legs to help generate power to get the bar overhead.

Have active shoulders at the top of the lift and don’t leave the bar in front of you when it’s overhead; pull it back slightly over your head.

For Zone 360 boot camp, we usually use a light bar and go for high reps, going through a boot camp challenge for 5 or 6 rounds.  At the end of the challenge, you may end up doing 120-160 thrusters broken up over the several rounds.  Because Zone 360 is completely customizable for each participant, others may choose to load their bar heavier and complete fewer rounds of the challenge.  It’s entirely up to you and your fitness goals.