Setup

 

• Keep feet under your hips 

• Either clean the weight or approach the bar acquiring the "front rack" position

• Ensure your core is tight

Execution

 

• Maintain a neutral spine with gaze straight ahead and push the hips back and down

• Make sure the knees stay in line with the toes (avoid "rolling in" where your knees appear to buckle inward)

• Continue to descend until your hip crease is lower than your knees keeping your elbows up throughout the movement

• After reaching full depth, continue to maintain your neutral spine and return to standing by driving through your heels and exploding with your hips 

• Press the bar overhead as you would with a push press

• Once locked out, return the bar to the front rack position and prepare for the next repetition

​

Tips

 

• Remember to breathe - Thrusters are highly taxing and you'll run out of oxygen quickly

• This move requires great wrist and elbow flexibility - it will come with practice