Thruster
The Thruster is a high-intensity compound exercise that combines a barbell front squat with an overhead press into one fluid motion. This full-body movement builds explosive power, cardiovascular endurance, and strength in the legs, core, and shoulders.
Thrusters are metabolically demanding and highly technical; the AI analyzes your rep speed and intensity drop-off to ensure you aren't sacrificing form for volume. Because this lift requires significant recovery, the app integrates your sleep and HRV data to recommend optimal loading, preventing burnout on days when your readiness is low. Additionally, if you struggle with wrist mobility or lower back fatigue, the system can suggest dumbbell alternatives or adjust volume based on your previous performance logs.
Form Cues
- Keep your elbows high in the front rack position
- Squat down until your hips pass below your knees
- Drive explosively through your heels to stand up
- Transfer momentum from your hips to the bar
- Lock your arms out fully at the top
- Don't let your elbows drop or touch your knees
- Don't press the bar before your hips are fully extended
- Don't lift your heels off the ground during the drive
- Don't arch your lower back excessively overhead
- Don't perform the movement as two separate exercises
Common Mistakes
- Pressing too early with arms
- Dropping elbows in the squat
- Cutting squat depth short
- Poor breathing rhythm
- Rounding the upper back
Muscles Worked
This exercise primarily recruits the quadriceps and glutes to generate the initial upward force, while the anterior deltoids and triceps finish the movement by locking the weight overhead. The core is heavily engaged throughout to stabilize the spine and transfer power from the lower body to the upper body.
Primary
Secondary
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