How to do Thrusters: Step-By-Step & Video

How to do Thrusters: Step-By-Step & Video

Thrusters are a fantastic total body workout, they hit all your major muscle groups: Glutes, Legs, Core, and Arms. 

Thrusters Modifications

Base on your Fitness Level

  • Beginner: Body Weight
  • Intermediate: With Dumbbells
  • Expert: With dumbbells and fitness band around your lower thigh, just above your knee

Step-By-Step Instructions to Complete Thrusters:

  1. Stand with your feet shoulder-width apart.
  2. Hold a pair of dumbbells just above your shoulders or resting them on your shoulders
  3. Your palms should be facing each other, and your elbows should be slightly in front on your body.
  4. Engage your core and slowly lower your body into a deep squat position.
  5. Keeping your core engaged press through your heels and push out with your knees to explode up to the standing position, at the same time bringing your elbows up as quickly as possible raising your arms and dumbbells above your head.
  6. Bring the dumbbells back down to your shoulders.

That is one Thrusters. Complete the number of recommended reps.


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Looking for More Total Body Exercises Like these Thrusters? Check Out a Few of My Favorites!

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Are you trying to lose weight and not having any success? These helpful weight loss posts will help you reach your weight loss goals!


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