In a recent Instagram post, country singer Kelsea Ballerini shared a move that she incorporates into her exercise routine while on tour – the thruster.
This full-body exercise is a great way to build overall strength, tone muscle, and improve flexibility. It targets multiple major muscle groups, including the legs, glutes, core, and shoulders, and is also an effective cardiovascular exercise due to its dynamic nature. The thruster combines a squat with a push press, developing strength and power in the lower and upper body.
According to USAW National Coach Jarrod Nobbe, the thruster requires precision and timing. It is a movement that transitions from a squat to a push press, creating a fluid and singular movement. Nobbe suggests progressing through the movement by starting with a squat, standing up strong, and then moving into an overhead press. As repetitions are performed, the timing will naturally improve.
Proper form and technique are crucial when performing thrusters. Nobbe recommends starting by racking the weight correctly and bracing the core. When descending into the squat, it’s important to maintain balance and control. From the squat position, drive the legs through the floor and accelerate upward. Use the momentum from the squat to push the weights straight to the ceiling, finishing in a locked-out overhead position. Lower the weight back to the starting position with control.
Thrusters are a versatile exercise that can be programmed into various workout regimens. They can be used at the beginning of a workout for strength and power development, or for conditioning when performed for volume or time. Thrusters can be done with different equipment variations, such as using a single dumbbell, two dumbbells in a front rack position, kettlebells, barbells, sandbags, or bands.
While thrusters can be challenging to master, there are modifications that can be made based on training goals. For power development, lighter weights can be used with reps kept below five, focusing on driving up strong and finding speed in the squat to push press motion. For strength, rep ranges of five to eight can be used. If work capacity needs to be increased, AMRAPS (as many rounds as possible), circuits, and intervals can be incorporated with higher rep ranges of ten or more.
The Bottom Line:
The thruster is a full-body exercise that combines a squat with a push press, targeting multiple major muscle groups and providing cardiovascular benefits. It can be modified based on training goals and is a versatile exercise that can be done with various equipment variations.
Key Points:
– The thruster is a full-body exercise that combines a squat with a push press, developing strength and power in the lower and upper body.
– It targets multiple major muscle groups, including the legs, glutes, core, and shoulders, and provides cardiovascular benefits.
– Precision and timing are important when performing thrusters, with the movement transitioning from a squat to a push press.
– Proper form and technique, such as bracing the core and maintaining balance, are crucial for performing thrusters effectively.
– Thrusters can be programmed into various workout regimens, used for strength and power development or conditioning.
– They can be done with different equipment variations, such as dumbbells, kettlebells, barbells, sandbags, or bands.
– Modifications can be made to the thruster based on training goals, such as using lighter weights for power development or higher rep ranges for increasing work capacity.
Source Article: https://www.eatthis.com/kelsea-ballerini-exercise-slim-down-thick-waistline/
