If you are looking for a exercise that can make a difference in your training routine, the thruster is for you. This seemingly simple movement, however, hides a series of secrets that can catapult your fitness to new levels.
In this article, we will explore how to combine the front squat and push press for create the perfect thruster with the right technique, and we will reveal it to you 5 valuable tips for maximize its benefits.
Get ready to transform your training and achieve amazing results!
Index
1 – Focus on the fundamentals
If you want the thruster technique to be effective, it is essential that you perfect the fundamental movements: the front squat and the push press. The "maturity” of these movements is fundamental to the success of the thruster.
By "maturity" of the squat we mean the angle of the trunk during the movement. The closer your trunk comes to the vertical position, the more you will be able to maintain a linear trajectory with the load on your shoulders, while maximizing effectiveness and reducing energy expenditure.
To improve the maturity of the air squat, you can start with the “squat therapy". This exercise consists of slowly perform a controlled squat by positioning yourself in front of a wall and lowering yourself until your buttocks touch a medball. Gradually move closer to the wall while maintaining control on both the descent and ascent of the squat.
Also, it is important perfect yours push press. In the thruster, the most significant factor affecting performance is timing and sequence. Make sure you fully extend your hips before starting to push off with your arms.
To work on this aspect, you can do two front squat keeping the barbell on your shoulders and, on the third repetition, perform a full push press while holding the barbell overhead for as long as possible. These two basic movements will allow you to significantly improve the efficiency of your thruster.
2 – Work on the reverse path
Performing a thruster may seem relatively simple, but when you tackle many repetitions, the movement becomes significantly more challenging. One of the main reasons for this difficulty is often attributable to incorrect management of the return of the barbell after pushing it above the head.
It is crucial to focus on the correct reverse path: The bar should return to your shoulders before you begin to push your hips back to begin the next squat.
A common mistake is starting the squat before you have completely brought the barbell back to your shoulders. This incorrect sequence often results in a forward squat, with the athlete's weight moving forward towards the balls of the feet.
3 – Avoid early acceleration
The push press involves a relatively short pushing motion. However, in the case of the thruster, it is common to make the mistake of starting the acceleration of the barbell already from the lowest part of the squat, making the entire movement much more challenging.
A recommended approach is perform the squat with a constant speed and start accelerating only in the last 1/4 of the movement. Although it will appear that you are going slightly slower during the first 5 repetitions, this approach will allow you to keep the barbell on your shoulders for a significantly longer period before having to take a break, thus improving the efficiency of your exercise.
4 – Keep your weight on your heels
If you allow your heels to rise during the descent or ascent of the squat, you will place excessive pressure on your quadriceps, who already work intensely in this movement.
Is critical keep your heels well anchored to the ground for the entire duration of the movement. As a practice exercise, you can try raising your toes for a few repetitions, but keep in mind that this should only be considered a training exercise.
When performing thrusters, it is preferable to keep your feet completely flat on the ground to maintain stability and optimize your performance.
5- Remember to breathe
The position of the barbell in the front rack may not be suitable for recovering breathing during the execution of thrusters. To optimize your breathing, Plan to exhale and inhale primarily when the barbell is overhead, in the extension phase.
This will allow you to take short breaks with your arms straight, avoiding fatigue and allowing you to perform longer, more consistent sets.
Plan some time to perfect the right technique for your thrusters. In the long term, you will notice a noticeable improvement in the efficiency of this movement, and your fitness level will benefit!