How to Do
How to Do Squat Clean Thruster
The squat clean thruster should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the squat clean thruster.
Beginning
Beginning Squat Clean Thruster
1. Begin by putting your feet slightly wider than shoulder width apart.
2. Squat down and stretch your arms such that they are on the outside of your legs. Using an overhand hold, grab the bar (the palms of your hand should be facing you).
3. Now Position your shoulders over the bar and tense your back; your upper body should be nearly vertical.
4. This exercise can now begin with your body in the starting posture.
Movement
Squat Clean Thruster Movement
1. Extend your hips and knees to lift the bar off the floor.
2. Raise your shoulder above the bar once you've lifted it off the ground, being sure to keep the weight close to your body.
3. Extend your body and jump upwards, elevating your shoulder to pull the bar upward while bending your elbow to the side.
4. Drop beneath the bar and rotate your arm under the weight so that your palm is facing front (away from you).
5. While moving your body to the bottom of a front squat, catch the weight with your wrist straight. Keep your elbows pointing down since you'll need to perform the thruster. To help you stabilize the weight, use the front of your shoulders.
6. Drive your legs explosively upwards. When rising out of the front squat, the majority of your weight should be on your heels, and you should begin to push the bar up around 3/4 of the way up.
7. Use your body's momentum to help lift the weight by pressing the weight overhead until your arms are completely extended.
8. As you return to a squat position beneath the weight, lower your arm.
9. Reverse your arm action by lowering the weight to the front side of your body and catching it on the side of your arm with your wrist straight while starting a squat.
10. To help absorb the falling weight, slow down your squat descent.
11. Pull your elbows back to lower the weight. Continue to keep a tight grip on your weight loss.
12. Squat down with a stiff lower back and your upper body near to vertical as you lower the bar to the ground.
Benefits
Squat Clean Thruster Benefits
Thrusters help in balance, coordination, and muscular endurance. They engage the quads, glutes, and shoulders, which help you increase upper and lower body strength. Thrusters can also assist in the development of a strong core.
