Thrusters: The Ultimate Guide

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Күн бұрын

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Thrusters! Love em or hate em, you won't get far in CrossFit without embracing them!
Check out my Ultimate Guide for everything you need to know about thrusters including;
- Movement standards
- Common faults
- How to modify
- PLUS - advanced tips for speed and efficiency
Why are Thrusters such an all-round beneficial movement?
They require...
- Good hip and ankle flexibility
- Thoracic spine and shoulder mobility
- Core strength
- Pressing strength
- Leg strength
- Not to mention they provide a great cardio workout!
Video chapters:
0:00 Intro and movement standards
2:17 Common mistake #1 - Bad Rack
4:32 Common mistake #2 - Bad stance
6:05 Common mistake #3 - Not using your legs
7:35 Common mistake #4 - Not breathing
9:38 Common mistake #5 - Lazy lockout
11:35 Thruster modifications
15:46 Advanced thruster tips
So check out the video and let me know what you think in the comments. Which of these tips will you take to your next thruster workout?
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WODprep's mission is to provide simple, effective, and inspiring functional fitness coaching for athletes worldwide.
I’m "no fluff" and "no B.S" - just training and strength tactics that have worked at my own gym or in my own competition training.
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Пікірлер: 130

@lindatally1346 Жыл бұрын

I am a 70 year old woman and started CrossFit 2 weeks ago. My coaches are great and I will watch these to get a head start on my learning before class. Your instruction is great. Thanks

@renebaatenburg4048 10 ай бұрын

Go girl! I started at 68. I do the same thing. Helps loads!

@Lisa-yy2ni 8 ай бұрын

I just started at 63!! 90 days ago. Building some strength in my upper body!

@dennisrivera8438 2 жыл бұрын

I’m a 48 y/o male with SI joint pain and 3 torn meniscus repair. I have been doing CrossFit for 3 months, man you’re a great coach. I love how you explained proper form to avoid injuries. I already subscribed to this channel so I can learn more. Thank you for what you do!

@laurieavalos8783 3 жыл бұрын

Hate to repeat but the breathing tip & lock out at the top was very helpful

@elreydelmundo1343 Ай бұрын

This is really in depth. You even went over the mistakes. Great video, thanks!

@richcruz8924 3 жыл бұрын

Exceptional level of detail... With Gratitude Ben! 🙏🏽👊🏽

@_sammydb 3 жыл бұрын

Thanks for always being my go to channel for open tips!!! As a coach and athlete, your videos are amazing

@Housebullkay 3 жыл бұрын

Sooooo glad you addressed breathing!! This is me 100% totally needed this video!

@jeromebenedict7422 3 жыл бұрын

The best wod prep guy is YOU my friend 👏🏽👍🏽👊🏼

@mrsinterested Жыл бұрын

Love the modifications for newer athletes or athletes with mobility or injury issues. Conversely love the advanced tips as well. I struggle with breathing on wall balls and thrusters so m going to try the breathing technique you’ve suggested. Thank you.

@petercraig4411 3 жыл бұрын

This was great, thank you very much. Just started CrossFit a month ago and it can be very overwhelming (and sometimes discouraging) to try to learn the movement.

@jackiealv6547 4 ай бұрын

All of them are great tips ! Thanks a lot

@richellelee2504 11 ай бұрын

I’m 59 and on my first week of cross fit ! I love your videos so helpful!

@oliemarchal5929 3 жыл бұрын

The breathing tip is very valuable to me. Great tip on the grip too! Great video!

@vitorbelotagomes9452 Жыл бұрын

Thank you man! I did the open on Saturday and tried again today (monday). Your tips made a big difference, mostly the one about jumping to the bar as if it was a box jump, that made it much easier!!!

@shelby427 3 жыл бұрын

I'm two months new to Crossfit this was perfect coaching! VERY Clear and detailed! Come to the Bay Area and open your gym!!👍🏽

@kamkam4976 3 жыл бұрын

I needed to hear or be reminded of almost everything here.

@spencerkirkey9500 Жыл бұрын

Thank you so much Ben!

@aidanschauer1581 Жыл бұрын

Entire video was awesome

@PaFaBra 2 жыл бұрын

I've just found your content - absolutely brilliant! Keep up the good work!

@justinwallace269 Ай бұрын

Love this exercise! Fantastic tutorial! Thanks so much for posting this and being so thorough with all the possible options!

@berndlober8194 Жыл бұрын

I have looked at many guides to the thrusters. All were good. But your guide is by far the best. Very structured and presented sympathetically. Thank you and greetings from Germany

@WODprep Жыл бұрын

Wow, thanks!

@esauguerrero3697 3 жыл бұрын

I thought i knew how to breathe... this video teached me to do it correctly. kudos for the info you give us.

@raoul1387 3 жыл бұрын

Love the breathing tip. Great stuff!

@marlenegoodman3522 Жыл бұрын

Excellent teaching!

@paulmulryne8405 2 жыл бұрын

I do these and KB swings 25 reps of each without rest for as long as I can for cardio. Absolute killer. This video is great for ironing out some weaknesses in the movement.

@giovannisciotti9972 12 күн бұрын

Great video! I will try all the tips

@elianapoli6647 Жыл бұрын

Will try today! Thanks for this one 👀

@mikeyoconnell8720 3 жыл бұрын

I watched this video last night before my attempt at 21.3 this morning. When you said “rest the bar on your shoulders when squatting as I see a lot of people hold the bar” I thought that was crazy that people do that. I then went into the gym to warm up and realised I DO THAT because my mobility is so bad it’s hard to raise my elbows. This helped me massively today so thank you!

@tushcollections 2 жыл бұрын

Great tips💪💪

@Dylson 3 жыл бұрын

Great video, will try this today at the gym! very clear and articulate.

@vladromero7349 2 жыл бұрын

Great details and breakdowns. Thank you

@christinebean2076 2 жыл бұрын

Best training advice ever. Your videos Speak to ME. 👏🏻👏🏻👏🏻

@fernandobaracho9582 8 ай бұрын

The best thruster tutorial

@stefanieguzikowski5536 3 жыл бұрын

The breathing tip was an aha for me. I always hold my breath. Thank you!

@reneroco4297 2 жыл бұрын

I really underrated the power and effect of breathing correctly on this excercise. Thx so much

@mightymao4354 3 жыл бұрын

Appreciate the tips!

@kylepierce6001 2 жыл бұрын

amazing tips

@rosasourelos5652 2 жыл бұрын

Very clear explanation 👌

@ericafeliciano5521 2 жыл бұрын

Breathing tecniques.. The break down was very helpful

@saidasilbermann3875 Жыл бұрын

using the technic now for beating my own score for qualification

@marconysimoes4605 3 жыл бұрын

Excellent video!

@4pawreiki 3 жыл бұрын

Excellent tips thank you!

@dissmr 8 ай бұрын

Great video

@anthonycardarelli6664 Жыл бұрын

great tips on scaling and things to watch out for when fatigue degrades form.

@malenareveles1671 7 ай бұрын

I’m new to CrossFit .i learned a lot with this video , Thank you!

@blue_serpent_ 3 ай бұрын

Best video I've found on thruster technique. Thank you!

@WODprep 3 ай бұрын

Glad it was helpful!

@1000sister 3 жыл бұрын

Breath tip-will use that tomorrow night! Thank you!

@ameliedoyle7588 3 жыл бұрын

Pulling down the bar to go quicker, i'd never thought of that, thanks!!

@zayidu 3 жыл бұрын

Rich Froning Technique is true! I rested at the top, and I felt well to do couple more!

@welwellwell71 2 жыл бұрын

Great content thanks. I agree this can be a comprehensive one exercise routine.

@antontikay3303 2 жыл бұрын

thanks for the tip

@dzinengland4957 2 жыл бұрын

They way how to breathe was a good tips Thanks for your help buddy

@chellefed 3 жыл бұрын

Best guide for Crossfit

@yvonnejenkins6052 3 жыл бұрын

Pulling the bar into you! Hadn't thought of that!

@thefitolddoc2045 2 жыл бұрын

Great video! Always pick up little tips (like making sure I rack the bar completely).

@Bandolov 2 жыл бұрын

I just watched the guide last night and today i killed it! The entire video is very helpful especially the advanced tips which let me to do all of my thrusters unbroken today! Big respect to you and all the efforts to create all these videos! 🙏

@WODprep 2 жыл бұрын

That's awesome! Appreciat ethe comment :-)

@judedamian1109 2 жыл бұрын

Wow thank you so much 😊

@barbararivers1stviolins154 3 жыл бұрын

Very informative!

@splinter1012 2 жыл бұрын

Thanks so much for this level of detail. You're fast becoming my go to source for cf technique and guidance.

@WODprep 2 жыл бұрын

Thank you, means a lot!

@silviamcdermott1299 2 жыл бұрын

Thank you so much!! It’s great advice! My wrist is stiff, so your coaching helped me gain more flexibility. I was 3 yrs in cf class until I got injured on my shoulder. I just back in track into my workout ( in my garage)after two months off. Thank you again!!🙏🏼

@WODprep 2 жыл бұрын

You're so welcome!

@almckinnon1753 2 жыл бұрын

New to this, love how much detail you go into.

@WODprep 2 жыл бұрын

Appreciate the feedback! Glad you're enjoying them

@mohammadreza8481 5 ай бұрын

That's very useful ❤️‍🔥

@pazinteriorinnerpiece29 2 жыл бұрын

Thank you very much, all your videos are a gold mine. Thanks for the attention to detail and all those tricks and tips you teach us

@WODprep 2 жыл бұрын

You're welcome, thanks for watching!

@akiveu 3 жыл бұрын

Great tip on breathing and locking

@amyhenry4314 3 жыл бұрын

Thrusters are my favorite too!!!

@dexttech 3 жыл бұрын

awesome video,, gonna do this in 21.3 this evening

@truthmaker1 4 ай бұрын

Thanks!

@namhophuong2776 Жыл бұрын

greatest exercise

@jonathanlee8872 Жыл бұрын

Excellent review of thrusters! I appreciate you Coach Ben 😀

@WODprep Жыл бұрын

My pleasure!

@brandonsellers1076 3 жыл бұрын

Thank you for the detailed explanation of this exercise. I'm adding this to my weight training regiment that supplements my kickboxing. Hope to have crossfit power, physique and energy with kickboxing skill. Wish me luck.

@ozkanozkaya1832 2 жыл бұрын

Thank you 👍

@Mike-qc6ej 9 ай бұрын

Box at the bottom. Awesome scaling tip.

@macsantos3882 3 жыл бұрын

6:57 for gymnastic conditioning you want to do it strict, it really depends on your goals, just saying that is not incorrect. Overall, this video is gold, thank you!

@krisvq 2 жыл бұрын

Great tips! Thanks! Smashed the subscribe button :)

@superkeiler Жыл бұрын

Here for 23.2 💪

@kurtluedtke6209 2 жыл бұрын

Squat press to start the cycle sped up my transition! Thank you

@JackyHorror Жыл бұрын

I wasn’t racking on the my shoulders.. I was holding it up with my arms I wasn’t resting at the top.. I was resting while holding it with my arms at the bottom I wasn’t cleaning my first rep. Video helped a lot.

@badking3546 2 жыл бұрын

Pulling the bar down.....wow...that's on another level.

@WODprep 2 жыл бұрын

yeah that's fitness haha

@nataliafilipowicz9007 11 ай бұрын

rest in Overhead position ! great tip!

@ram_bam Жыл бұрын

Preppin' for Jackie.

@samf15h3r Жыл бұрын

Pause and breathe - this is the BEST tip on thrusters. With this technique you no longer worry about thrusters killing you, because this technique will let the set take care of itself.

@thequietone2998 2 жыл бұрын

I have subscribed 👍🏾

@marckblacktraining4998 2 жыл бұрын

EXCELENT

@hectorvazquez1989 3 жыл бұрын

Breathing tip for sure.

@hiteshnagothu887 Жыл бұрын

Here after 23.2 release for form review

@pelomocho8567 3 жыл бұрын

Ben put the dang 21.3 video up your teasing us!!

@trevmann2000 3 жыл бұрын

Not lifting with my arms too early. Thanks!

@maheshgupta7075 3 жыл бұрын

U r awesome thanku so much

@kyrstiejoeellering7497 2 жыл бұрын

I was # 1000!! 👍. 💪😁

@CarolPierreBarbosa 6 ай бұрын

Breathing technique!

@efficientfuture1336 3 жыл бұрын

Dude thank you. I have very long arms and legs with a short torso and my front rack position is bad. I can't keep my hands around the bar.

@FC-dv1eb Жыл бұрын

Great video, thank you! Hope you had a big protein shake after this workout to help you recover as you did do quite a few thrusters 😅

@dessyaparicio 3 жыл бұрын

Pace by breath... Top tip for me...

@drich188 3 ай бұрын

24.3 is gonna make this video so popular

@sarawiles7951 Жыл бұрын

I learned about the bar resting on the shoulders. I think I’m guilty of holding it out front and losing balance.

@notadoctor1136 Жыл бұрын

Thrusters are one of my favorite barbell movements. Thats how you spot a serial killer 😂

@CrazyFilipinaLove 3 жыл бұрын

As a beginner, I just started and can’t do bar muscle ups, hopefully I can do one in this workout!

@andersemil5541 3 жыл бұрын

My thrusters are pretty good, but my elbows do drop in the squat. Gonna work on my front rack mobility so I can keep them straight

@manilo82 3 жыл бұрын

Any advise on when to start squatting when bringing the bar back to shoulders from the top? I'm new to crossfit and synchronizing that move is the hardest thing for me. Thanks!

@ASpec818 3 жыл бұрын

That breathe out and in pattern works best when you’re fresh. When you’re coming out of a run or row out of breath, you’re forced to change the pattern. You need to figure out your own pattern then.