The front squat and the overhead press are great exercises for building strength and size. So it makes sense that the combination of the two into a single combo movement produces something very effective.
The engine is this compound movement acts on the muscles and joints throughout the body. It can be done with a barbell, dumbbells or kettlebells with equally good results and can easily fit into a strength training or HIIT training. It's a very popular exercise in the CrossFit community, and you know how much this group is moving at breakneck speed.
The squatting part of the moment targets all of the important muscles of your lower body, bringing it to work with your quads, thigh muscles and glutes. If you move the weight upwards, your core takes over and the over head press strengthens the entire upper body and shoulders in particular.
How To Do The Barbell Thruster
Stand with the rod in the front squat rack position Hold it with your hands slightly wider than shoulder width apart. Keep your elbows as high as you can while squatting. Keep your knees far apart and your heels down. Lower until the thighs are at least parallel to the ground.
Drive through your heels with your quads and glutes. Maintain this momentum when you reach the top of the squat, and use it to push the bar over your head until your arms are locked. Bring the rod back to your chest to complete a repetition.
You can approach the barbell engine in two ways. If you choose a heavier weight and only do a few repetitions, you can build strength. Alternatively, use a lighter weight and more reps to make a high-fat, high-intensity workout.
How to Make the Dumbbell Thruster
The shape does not differ much, but it has advantages to perform the movement with dumbbells. First, if you have problems with the wrist or shoulder that flare up when using a barbell, the use of dumbbells may be more comfortable because you hold them with your palms during the pressure jet and not with the overhand grip that uses a barbell becomes.
Another big benefit of dumbbells over dumbbells is that they train each side of the body separately, so you can not rely on a stronger side to push the weight up. Detecting and resolving imbalances in your muscles is important to reducing the risk of injury. If you notice that one side is struggling with a weight that comfortably handles the other in the engine, you should aim your weaker side during exercise until both sides are equally strong.
To hold the dumbbell engine, hold two weights on your shoulders, palms facing. Drop into a squat, push the weights up and push them up until your arms are fully extended. Then lower the dumbbells back to the starting position.
Kettlebell Thruster Guide
The Kettlebell Thruster offers many of the same benefits as the Dumbbell Thruster, treating each side of the body separately to expose and correct flaws. However, there are several reasons to use kettlebells instead of dumbbells. For one thing, you may only have kettlebells available (a very good reason for that), and the other is that the off-center loading of the kettlebell poses an additional challenge to your core as you perform the engine.
Hold two kettlebells in the frame position at the shoulders with the bell resting on the forearm and elbows pointing down. Drop into a squat, then pull up again and push the kettlebells over your head.
Procedure for Single-arm Thruster
This is one of the rare situations in which halving the weight increases the challenge of an exercise core at least. If you only hold a dumbbell or kettlebell (obviously not a one-arm, barbell-engine) during the exercise, it means that your body has to work to turn against that side and strengthen your core muscles. Lower weight may be required to avoid being pulled to one side, but otherwise perform the dumbbell or kettlebell pressure sender normally by holding the weight on the shoulder and pushing it up from a squat ,