• Area Served: Northern California
  • docs to perform:Guarav Abbi


The thruster exercise is a combination of weight-training, front squats and the overhead press. These moves combined build core strength and power from head to toe. This exercise can be done with heavier weights and lower repetitions or with lighter weights and higher repetitions. The thruster utilizes equipment such as kettle bells, dumbbells, barbells, sandbags or a medicine ball—user’s choice. Any heavy object will suffice. In this article, the barbell will be used as an example.

In order to perform the thruster, stand with the feet flat on the ground at shoulder width, then in military press position, tightly grip the barbell with the hands at shoulder width and lift the barbell. Keep the head and chest high and push the hips backward, forming a below-parallel squat formation. Push hard to get back to the starting position and press the barbell over the head simultaneously. Finish the repetition in a standing position with your barbell over and behind your head. To continue the repetition, lower the barbell and descend into another squat.

This move is a good training exercise for those who want to excel in sports because all of the body’s muscles are exercised and stretched.


The thruster workout primarily targets the hamstrings (the muscles at the back of the thigh), quadriceps (the core muscles in front of the thigh), glutes (muscles that cover the whole buttocks) and erector spinae (the muscles in the lower back). The shoulder muscles and triceps are also targeted in this workout.

This workout engages the muscles creating more flexibility, more tone, more stability and more balance. Having your major muscles work in synergy helps them function together.

Sets and Repetitions

For beginners, if you are going to go with the lightweight and high repetition setup, proceed with 10 to 15 repetitions in a set. If you prefer the heavy weight and low repetition setup, then complete five to 10 repetitions in a set. If you are advanced and choosing the lightweight and high repetition setup, a set of 15 to 20 repetitions is sufficient. But if want to carry on with the heavy weight and low repetition sets, then continue with 10 to 15 repetitions per set.

Instagram Video

Here is an Instagram video that demonstrates the thruster movement.

Related Amazon Product Links

If you prefer to use the kettle bells in your thruster, this product works great and has an adjustable weight for customization.

The medicine ball can be utilized in executing the thruster, too. It is filled with sand to make it heavy.

This product has an initial weight of 40 lbs and can hold up to the maximum 390 lbs. The package includes a sturdy steel stand.

This product is a set of dumbbells with a wide range of weights, from two to 20 lbs.

Related Movements

Below are some exercises that can be executed together with the thruster exercise:

  • Deadlift
  • Hang clean
  • Push-up
  • Burpees

Related Foods

Here is a list of food that you can add to your menu before your workout.

  • Oatmeal with dried fruits
  • Whole wheat bread with peanut butter and banana
  • Whole grain cereal with almond milk
  • Fresh fruits

After your workout, you need to replenish your body. Choose from the following foods:

  • Cheese and whole grain crackers
  • Cottage cheese with berries
  • Boiled eggs
  • Chocolate milk

YouTube Video

Here is a YouTube video that provides instruction on the thruster exercise.

Functional Use

During this exercise, your heart rate will increase, resulting in improved cardiovascular performance. The setup of high repetition and lightweight thrusters improves cardiovascular fitness, while the low repetition and heavy weight setup develops more muscular power and strength. If you have performed thruster with an object of unstable weight, you will see an improvement in core strength and balance.

Trainers Consultation


15-30 minute consultation

  • 1:1 Phone consultation, review imaging and ask questions.

Professional Consultantation


15 minute overview of procedure

  • 15 minute preview of procedure