Thrusters = Your Best Friend

Thrusters = Your Best Friend

Some of you may cringe at the title of this post, which is a shame! In my opinion, thrusters are one of the best movements in CrossFit. It is a full body movement that forces you to generate a lot of power, requires good mobility – and heck, the heavier, the better! The thruster is a staple in CrossFit, so if you plan on improving your CrossFit performance, you better get comfortable with lots of thrusters!

Unfortunately, I see many people struggle with the potent thruster. I am here to help you fix that! Instead of seeing grimaces on peoples faces when I utter the word ‘thruster’, I would love to see smiles and excitement because you are equipped with the knowledge to make those thrusters smooth and efficient! Here are my Top Five Tips for making your thruster efficient, fast and a movement you actually look forward to!

  1. Stay Back. I see people perform thrusters and loose their balance because they are too forward. Stay back on the heels and keep the bar in close. The weight of the bar should be over your mid foot, not your toes. As you go into your thruster, think about sitting back and driving your chest up; this will help you keep the bar in a good position.
  2. Have A Good Rack. If you lack mobility in the upper back, lats or shoulders, then the rack position for a thruster is going to be a challenge. Ideally, you want a pseudo rack position when completing a thruster. The thruster rack position is a hybrid of the front squat and press. With that pseudo rack position, the bar should be sitting high on your shoulders and, if mobility allows, hold onto the bar throughout the entire thruster. The minute that bar slides down your shoulders is the minute it owns you! (1) If you want to work on your rack position, check out this video by Kelly Starrett:


Saturday December 20th, 2014


Buy In: 2 mins of Double Unders

  • 70 Lunges
  • 60 Deficit Pushups
  • 50 Med ball Cleans
  • 40 Situps
  • 30 Pullups

coming Monday…

  • “12 Days of Christmas” Part 1



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