Thruster
A front squat that flows straight into an overhead press. One fluid movement from deep to high. Known from Fran, notorious in every WOD it shows up in.
The thruster asks for strength, coordination and conditioning at once. Rhythm is what makes it bearable.
How to do it
- Start with the bar in the front rack, elbows forward
- Drop into a full squat, hips below your knees
- Drive up explosively from your legs
- Use that speed to press the bar overhead
- Bring the bar back to your shoulders and go straight into the next squat
The bar goes up through your legs, not your arms. Your arms only finish the movement.
Common mistakes
- Pressing before your hips are extended. You lose the power from your legs.
- Dropping your elbows in the squat. The bar rolls forward and you lose balance.
- Not squatting deep enough. A half squat does not count as a rep.
- Pausing between reps. Rhythm is what makes the thruster sustainable.
- No lockout at the top. Arms straight and the bar over your midline, or it does not count.
Train for it
Train in gear that moves with you. Shop the collection.