Use a loaded backpack, heavy water jugs, or a duffel bag filled with books held at chest level to perform the movement
💡 Pro tip: Start with lighter loads to master the timing of the hip drive transferring into the press before adding weight
Barbell with appropriate weight plates, typically starting at 45-95 lbs for beginners, loaded on a rack at shoulder height
Safety: Ensure proper rack height for safe unracking, maintain tight core throughout, and use collars to secure plates
Thrusters are a highly efficient full-body movement that combines strength and cardiovascular conditioning in one exercise. They develop explosive power, improve coordination between lower and upper body, and are exceptional for building work capacity and metabolic conditioning in high-intensity workouts.
Regressions for building up strength
Breaks the movement into two distinct parts to learn proper mechanics before combining
Allows focus on movement pattern and timing without load
Lighter load and independent arm movement makes it more accessible
Progressions for advanced athletes
Adds a front squat clean from the ground, increasing technical demand and power output
Adds a burpee and snatch component for extreme metabolic demand
Increases load significantly for pure strength development
Progress when you can complete 21 unbroken thrusters at your working weight with consistent form, maintain proper timing between squat and press for 3+ rounds in a workout, and can demonstrate full range of motion under fatigue