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Thruster Alternative

12 substitute exercises that target the same muscles

1
Barbell Full Clean demonstration

Barbell Full Clean
2
Dumbbell Single Power Clean and Jerk demonstration

Dumbbell Single Power Clean and Jerk
3
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
4
Dumbbell Clean and Press demonstration

Dumbbell Clean and Press
5
Dumbbell One-Arm Snatch demonstration

Dumbbell One-Arm Snatch
6
Kettlebell Single-Arm Overhead Lunge demonstration

Kettlebell Single-Arm Overhead Lunge
7
Standing Power Throw demonstration

Standing Power Throw
8
Kettlebell Thruster demonstration

Kettlebell Thruster
9
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
10
Barbell Hang Snatch demonstration

Barbell Hang Snatch
11
Kettlebell Clean and Press demonstration

Kettlebell Clean and Press
12
Dumbbell Hang Power Clean demonstration

Dumbbell Hang Power Clean

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Thruster trains

Primary Deltoid Anterior Gluteus Maximus Quadriceps

Secondary Erector Spinae Hamstrings Rectus Abdominis Triceps Brachii

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