How to make a thruster in crossfit: technique and advice

There are exercises that it is essential to make them correctly to be able to get a high number of repetitions without getting tired too much or without injuring us, and Thruster is undoubtedly one of them. That is why today we are going to see how to make a Crossfit Thruster correctly.

What is a Thruster

A Thruster is a movement that consists of moving, normally an Olympic bar, although it can be done with dumbbells, kettlebells or balls, from the front rack position to above our head previously making a front squat and performing the ascension without stops. That is, from the squat we ascend without stopping to put the object on our head.

How to make a Thruster with Olympic bar

We need one Olympic bar on the ground, we recommend that if you go to "empty bar" you put a technique album to raise it from the ground and that the first loaded is somewhat more comfortable. While it is true, as we only take the bar from the ground once it is not essential, as if it would be for example with full loads for example.

As we said, we put ourselves in front of the bar, with the legs at the height of our shoulders, prepared to make a complete load. The Thruster itself begins with the bar in front rack position, but you have to upload it to that position and to avoid a promotion in vain, what is done is to start with that load. The next repetition will no longer begin on the ground but we will simply go down in front squat and then rise again.

For the loaded, with the stretched arms we start climbing with the legs while keeping our neutral back, and at the height of the thigh we begin to erect the trunk and prepare the pull of arms. Taking the elbows to the roof, we make a pull that allows us to raise the bar as much as possible to then make the entrance.

The entrance is that our body is placed under the bar, rotating your hands on it and making it support in our torso and hands. We could load strength, but then we should go down in front seadilla to start, so the most practical thing is to make a full loaded starting the parallel to then start the climb.

So we are in a front squat for move on to ascension. The climb, we have to try to keep the body as upright as possible and with the heels well supported to stay stable. The climb is important to apply it energetically to try to make the least possible effort with the arms and that the bar ascends by the impulse of our trunk.

When the bar takes off And it reaches the height of our ears we can make a shoulder press to get the final extension.

Tips for making a Crossfit Thruster

Breathe twice in each Thruster: This will have to practice it but it is very important, exhale in the squat and in the push, that is when the bar is at the lowest and highest.

Keep your elbows high: This way you will stay more upright, and not go forward and run the danger that the bar will fall.

Raise with power: It is easier to make strength with the legs than then need to pull shoulder for not being able to take off the bar.

Grab the bar well throughout the tour: Nothing to take her supported by 2 or 3 fingers.

Keep your back neutral at all times: This will prevent you from going forward or hurting the bar.

Variations with other materials

Remember that you can also execute the Thruster with other elements such as dumbbells, kettlebells or medicinal ball.

The dumbbells and kettles They suppose an additional challenge for the instability of carrying an element in each hand. With the dumbbells it is somewhat simpler because they rest on our shoulders, the kettlebells on the contrary require a greater technique to get a good front rack position.

The ball It is a good element to start, after all you have surely practiced it in an veiled way as if they were Wall Balls more than once. The difference is that you should not release it now.

The Thruster is a demanding movement, you must control the front squat and the Push Press before putting it. Start practicing the technique with little weight and see when you see that you can maintain intensity.