Thruster
A front squat that flows straight into an overhead press. Use the drive from your legs to launch the bar.
How to do it
- Bar in the front rack, elbows up
- Full depth front squat
- Drive hard out of the bottom
- Press as the hips open, finish with the bar over your heels
Watch out for
- Pressing before the hips finish opening
- Elbows dropping in the squat
Make it easier
Use dumbbells or a lighter bar. Scale the load before you scale the reps.