Thruster
This exercise is a modification of the speed-strength clean & press. However, because of the rapidity of movement, the weight load is much lighter. Despite this, you must use caution in your speed and your weight load to help protect your lower back and shoulders. Review power clean mechanics before attempting this exercise.
1. Assuming you have set up your weight load, approach the bar just as you would with a clean pull, power clean, etc. Position your feet and hands as you grasp the bar and position it before the first pull.
2. Pull the weight off the floor just as you would in a full power clean, getting beneath the bar and dropping into a full squat, i.e., you are actually in a front squat.
3. From the squat position, rise to full hip and leg extension, while at the same time continuing the bar’s acceleration upward with a powerful press to lockout – do not lock your elbows at full extension.
4. Lower the bar back to the ‘racked’ position with the arms level, elbows pointing forward and return to the squat position to repeat the next repetition. Getting the weight off the floor is supplemental in this case. The actual exercise begins once you are in the front squat position. Repeat repetitions for required number of reps and sets.