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CrossFit is filled using a multitude of complete body exercises and one of the most utilized compound movements may be the thruster. A compound movement, or multi-joint movement, the thruster uses each upper body and lower body strength.

The thruster can be a complete body exercise that develops strength, coordination, explosive power, muscular endurance, speed and balance. The thruster is also a functional movement, which means that the exercise can be a natural movement that could be replicated in actual life. The movement from the thruster is similar to the movement of choosing up a child, lifting groceries or placing things away overhead.
CrossFit Thruster

How to Perform a Thruster

Perform a CrossFit thruster with your feet shoulder width apart and with a barbell inside your hands.

  1. Raise the barbell up to your collarbones.
  2. Using a proud chest and engaged core muscles, lower your body down into a deep squat, permitting your glutes (if hip and knee flexibility makes it possible for) to drop lower than parallel.
  3. Drive your elbows up as you push away from the ground to go back to standing.
  4. Just as your hips are about to extend to standing, squeeze your glutes and push off of the ground, allowing the bar to float up overhead.
  5. Lower the bar to collarbone height and repeat the movement.

Muscles Utilized in a Thruster

Simply because the thruster the power on the movement stems from the squatting action in the lower body, you will activate the glutes, quadriceps and hamstrings. The secondary muscles utilised would be the core muscles, which are activated to keep the body strong and upright all through the movement to prevent injury. Lastly, the shoulders, or deltoid muscles, are utilized to raise and lower the bar overhead.

Mistakes to prevent

While the thruster may appear as though the shoulders are heavily utilized, it really is the power inside the glutes and legs that “thrust” the bar overhead. Frequent mistakes incorporate stopping in the top of the squat prior and relying around the shoulders to push the bar overhead.

A large amount of men and women press also early and never wait for the hips to initiate driving the bar off from the shoulders. The thruster movement must be a single fluid motion from bottom to top and make use of the glutes and legs to power the bar overhead.

Another mistake to prevent is relaxing the core muscles throughout the movement and permitting the back to curve. It is crucial that the core muscles are engaged through the complete exercise to prevent injury and to permit the power on the lower body movement to become translated in to the overhead movement. Make sure you brace those abs difficult by means of the complete movement to safeguard the spin and work your core.

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