Thruster

Muscles worked

• QuadsFront of the thighsPrimary
• Front deltsFront of the shouldersPrimary
• GlutesHips and seatSecondary
• TricepsBack of the upper armSecondary

How to do it

1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
2. Brace before every rep.
3. Move smoothly. Legs, hips and arms in sequence.
4. Stop the set when the form breaks, not when you are empty.
5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

• Rushing the reps. Each rep starts from a braced, balanced position.
• Training to failure. Stop when form breaks; these movements get sloppy fast when tired.

Barbell busy? Try one of these

• BurpeeBodyweight
• Turkish Get-UpKettlebell