Bodyweight Thruster
Full body burn! Squat & press with just your bodyweight. A simple yet effective exercise for strength & cardio.
Muscle Groups
Primary
Secondary
Instructions
1. Stand upright with feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged.
2. Bring your arms up so that your elbows are bent, and your hands are in front of your shoulders with palms facing each other, mimicking the front rack position used for a barbell thruster.
3. Initiate the movement by bending your knees and sending your hips back, lowering into a squat position. Your thighs should aim to be parallel to the ground, but depth will vary depending on flexibility and comfort.
4. Drive through your heels and use the power of your legs to quickly return to standing while simultaneously pressing your arms straight up overhead.
5. Your body should form a straight line from your hands to your heels at the top of the motion, with arms fully extended.
6. Lower your arms back to the front rack position as you simultaneously descend into the next squat for a seamless transition between repetitions.
7. Perform the desired number of reps, maintaining form and control throughout the movement.
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