How to Properly Perform a Thruster

  • Shoulder-width stance
  • Bar rests on front rack
  • Hands just outside shoulders
  • Full grip on the bar
  • Elbows in front of the bar
  • Hips descend back and down
  • Hips descend lower than knees
  • Lumbar curve maintained
  • Knees in-line with toes
  • Elboews stay off of knees
  • Hips and legs extend rapidly, then press
  • Heels down until hips and legs extend
  • Bar moves over the middle of the foot
  • Complete at full hip, knee and arm extension