Thrusters, a full body exercise, combines the front squat with the overhead press. This exercise is a real calorie burner and is great for weight loss. You will learn to transfer power from your lower body to your upper body to complete the lift. Thrusters can be done with dumbbells, kettlebells, barbells, or a sandbag. This is not an exercise where you use heavy weight. Focus on technique and speed for maximum cardiovascular and strength benefits. Men should use a weight totaling 90 to 100 pounds and women 60 to 70.
Combine this with one or two additional exercises for a full workout routine. A popular CrossFit routine is to combine thrusters with pull-ups. Perform 21 thrusters and 21 pull-ups. Without resting, do another round of 15 repetitions and then 9 repetitions. Complete the 21, 15, 9 rounds as quickly as possible. Record your time to track your progress.
Do not attempt this exercise if you do not know how to perform a proper front squat.
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