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MOVEMENT TIP: The Thruster

5 December 2017   Kaitlyn Sheppard
Movements Tips
The Thruster is sort of a barbell version of the Wall Ball that we looked at last week (but please don't let go of your Barbell to send it flying overhead - the results could be catastrophic)! In this video, CrossFit Seminar Staff member Julie Foucher demonstrates the Thruster - notice how she starts with a perfect squat and then uses the upward 'thrust' in a manner similar to the Push Press to drive the barbell overhead. The Thruster is a fantastic full body and high intensity movement, guaranteed to push you to your mental and physical limits. It's one of the two movements used in that most famous of CrossFit WODs "Fran"

Points Of Performance



  • Stand on feet with shoulder width apart

  • Bar rests on front rack

  • Hands positioned on the sides of the shoulders

  • Hold the bar with a full grip

  • Elbows in front of the bar

  • Hips descend back and down, lower than the knees

  • Lumbar curve maintained

  • Knees in line with the toes

  • Make sure elbows don't touch the knees

  • Hips and legs extend rapidly, then press

  • Heels down until hips and legs extend

  • Bar moves overhead inline with the middle of the foot

  • Complete at full hip, knee and arm extension

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