Tip & Technique: Thruster

72 days to Memorial Day.

If you haven't perfected your squat (don't even start to tell me we haven't broken down the squat here enough already) then don't even think about this one. Period.

For the rest of you:

Front load a weight across your shoulders. To begin the movement, you're going to sink into a full depth front squat. Once you hit the bottom, shoot straight up with as much force as possible. When your hips and knees hit full extension, you'll feel the weight want to keep following its momentum straight up. That's when you kick it in at the shoulders and press that weight up as hard as you can. As soon as you hit full extension up in the air, immediately bring it back down to the front loaded position and drop into a squat to begin the next one.

There is no pause at either the top of the movement, or at the start of the next. This is a continuous, explosive movement.