Power Clean Thruster
Gym Exercise Card
Equipment
A Power Clean Thruster is a compound exercise that combines a clean with a thruster. It targets several muscle groups and is excellent for developing power, strength, and cardiovascular fitness. The movement involves cleaning a barbell from the ground and then transitioning into a squat and overhead press.
How to do it
- Start with the barbell on the floor. Stand with feet shoulder-width apart, back straight, and grip the bar.
- Lift the barbell in a clean motion by extending the hips and knees explosively and pulling the barbell to the shoulders.
- From the clean position, squat down deeply with the barbell on the shoulders.
- Drive through the heels to return to standing and press the barbell overhead.
- Lower the barbell back to the shoulders and then to the starting position.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Erector Spinae Gastrocnemius Hamstrings Trapezius Upper Fibers Triceps Brachii
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