Thruster
Gym Exercise Card
Equipment
The thruster is a full-body exercise that combines a front squat with an overhead press. It primarily targets strength and power, improving endurance and coordination. This dynamic movement is effective in elevating the heart rate while building muscle and enhancing functional fitness.
How to do it
- Start standing with feet shoulder-width apart, holding dumbbells at shoulder height.
- Lower into a squat, keeping the chest up and weight in the heels.
- Drive through the heels to stand up, pressing the dumbbells overhead simultaneously.
- Lock arms overhead and return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Erector Spinae Hamstrings Rectus Abdominis Triceps Brachii
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