No preview available

Description

Thrusters are a combination exercise that combines the squat and overhead press into one fluid movement. This functional exercise trains numerous muscle groups, including the thighs, glutes, core and shoulders, while improving endurance and cardiovascular fitness.

Exercise

Thrusters

Type: Universal Rest: 60s

Tutorial

1

Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Your palms should be facing you.
2

Keep your upper body upright, your head straight and your feet stable on the floor.
3

Start the movement by pushing your hips back and bending your knees. Make sure that your knees do not extend beyond your toes.
4

Lower your body until your thighs are parallel to the floor or as low as you can while holding the DBs in position.
5

Push through your heels and activate your legs to rise explosively from the squat.
6

As you straighten up, press the dumbbells over your head. Make sure that your arms are fully extended as you lift the dumbbells over your head.
7

Lower the dumbbells back down to shoulder height in a controlled manner while simultaneously going into the next squat.

Tip

Make sure that your back remains upright throughout the movement and that your knees do not extend beyond your toes. Choose a weight that allows you to perform the exercise with correct technique without losing form. Perform the exercise in a controlled manner to effectively activate the muscles and avoid injury. Inhale as you go into the squat and exhale as you perform the overhead press.

Muscle groups

Primary

Thigh (quadriceps)

Secondary

—

Tertiary

—

Description

Thrusters

Tutorial

Muscle groups

Dein Fokus zählt. Deine Privatsphäre auch.

Dein Fokus zählt.
Deine Privatsphäre auch.