Squat Thruster

Setup

• Hold the load at the front of the shoulders with the elbows up.
• Stand with the feet about shoulder width.

Execution

1. 1.Squat down to full depth keeping the torso upright and the elbows high.
2. 2.Drive up out of the bottom and let that momentum carry into an overhead press.
3. 3.Lock out overhead, then bring the load back to the shoulders for the next rep.

Breathing

Inhale on the way down, exhale as the load passes the head.

Form cues

• One continuous movement — squat straight into the press.
• Elbows up through the squat.
• Finish with the load over the mid-foot.

Common mistakes

• Pausing at the top of the squat and losing the drive.
• Leaning back to press instead of finishing the legs.
• Letting the elbows drop in the bottom.