Thruster exercise

Thruster exercise

Let us know about Thruster exercise. Instead of exercising for hours in gyms and parks, people are gradually moving towards compound exercises. Compound exercises are quite beneficial for the overall development of the body. With time, new series of exercises were added to it, due to which it became a much-loved exercise among the people. Practices like CrossFit , HIIT , circuit training have made compound exercises more simple and popular.

Thruster is also a similar exercise, which is done by including two compound exercises together, which activates the muscles of almost the whole body. A combination of the overhead or shoulder press and front squat, this exercise provides multiple benefits at the same time. It takes more time to do these two exercises separately, but when you do it as a thruster, you can work the muscles of your body with more effect while saving time.

Even though thruster exercises have grown in popularity in recent years, this exercise is not new. It has been a part of Olympic weightlifting programs for decades. People can train themselves more efficiently through thruster exercises. Not only this, calorie burning also increases in this process, due to which good results of exercise are obtained. This thruster exercise, which is a combination of two exercises, is a very beneficial exercise for the joints and large muscles. This exercise can be done with the help of a barbell, dumbbell or kettlebell. Even if you don’t have any of these tools, you can do it easily.

Thruster exercise benefits

Thruster exercise
Thruster exercise

The thruster is a relatively high-intensity exercise compared to exercises that focus on just one muscle. This exercise has the following benefits.

Affects many muscles simultaneously : During this exercise , many muscles come into active state at the same time . Be it the large muscle groups of the body like the quadriceps, hamstrings and glutes, or the shoulders, back and triceps muscles in the upper body, all can be targeted with this exercise.

Increases Cardiovascular Fitness : When this exercise is performed with light weights, it can prove to be a great exercise for cardiovascular .

Helpful in building muscles : Doing this exercise with heavy weight leads to rapid development of muscles.

Time – saving: People who are short on time can still get a good workout through thruster exercise. Since, this exercise affects more and more muscles, it saves time and is better in many ways.

Increases core muscle strength : Exercises like front squat to overhead press require activation of core muscles, so it is also very helpful in the development of these muscles .

Increases Control : Exercising quickly in downward and upward directions with heavy weights helps to gain control of the body in no time .

The right way to do thruster exercise

Although the thruster is a combination exercise of two different exercises, performing two high-intensity exercises together requires a lot of control and stability in the body. If you are thinking of starting this exercise, try to get used to it for a few days without any weight. With this, you can understand the exercise better and start doing it with weights.

what equipment will be needed

A barbell or dumbbells or kettlebells with weight plates

Which muscles are affected _

  • Lower body: glutes, quadriceps, hamstrings and core
  • Upper body: shoulders, back and triceps

set and wrap

You can start with 3 sets of 10 reps.

how to exercise

  • Stand straight with your chest forward, knees slightly bent. Create a squat position with the barbell resting on your shoulders.
  • Now bend your knees and push your hips back like a front squat and keep your back straight. Keep the thighs parallel to the floor.
  • Now using sharp force on the feet, straighten the knees and come upwards.
  • During this exercise, also do shoulder press exercise by taking the hands above the head. This is a rap.

Tips: Pay special attention to the method of exercise. Lift weights according to your capacity. Increase the weight only once you are completely comfortable with it.

Thruster exercise ke Alternative

Thruster exercises are for those who are already used to compound exercises. To perform thruster exercise, it is necessary to have complete knowledge about physical ability and compound exercises. You will be able to do the exercise correctly only when you have complete knowledge and ability. If you are just joining a new gym, it is important to first understand the intricacies of the different exercises. Before moving on to thruster exercises, it is very important to make yourself proficient in the following exercises.

  • front squat
  • overhead or shoulder press
  • push press

conclusion :

Thruster is a great exercise to increase the strength of the body. Once you’ve mastered this exercise, you’ll be able to move on to strength training exercises with more ease. During thrusters, maximal loads are lifted, similar to sports and high-intensity workouts such as Olympic weightlifting. To perform complex workouts like thrusters, it is essential to first make the body strong and capable. This requires you to be proficient in simple compound exercises as well as exercises that target individual muscles.

The most important thing is to follow the correct form and technique during the thruster exercise. A slight error increases the risks of injury during exercise . Never forget to warm up before and stretch after a workout . Exercise under the supervision of an instructor, so that you know the correct form and technique of the exercise. On this basis, you should lift weight as per your capacity.