Thrusters work your entire body and are a great way to burn fat and improve your overall body strength. They're a combination of a front squat and a shoulder press -so, they definitely target your quads, hips, shoulders, and triceps.
How do I do a thruster? Grab a barbell from a rack or clean the barbell from floor with an overhand open grip, slightly wider than shoulder width. Position barbell chest high with back arched. Place bar in front of shoulders with the elbows forward and high (elbows are forward from wrist position). Place the heels at hip width or slightly wider, position feet outward at approximately 45°. Descend until knees and hips are fully bent or until thighs are just past parallel to floor (lower hamstring hits calf). Knees travel outward in direction of toes. Extend knees and hips until legs are straight -carrying the momentum from your lower body and transferring the energy into a overhead press. Remember: Keep your torso as upright as possible throughout the movement.
