The Double Thruster combines two exercises into one; a Front Squat and an Overhead Press. They can also be performed with barbells, or dumbells. The Double Thruster is an effective exercise for a multitude of goals because it forces the entire body to work together.
The Double Thruster is a great exercise to develop strength in the posterior chain group of muscles and power in the arms, back shoulders and core. It also links the upper-body and lower-body as one unit to build whole-body functional strength.
1. Stand with your feet shoulder width apart. Clean two kettlebells into the rack position. Clasp the fingers so the kettlebells are locked in position. Relax the arms with the shoulders positioned back and down.
2. Sit back onto your heels lowering yourself to the ground, moving your hips backwards as if sitting in a chair. Remember to keep the back straight with the chest held high.
3. Descend into the lowest squat possible aiming to get your hamstrings touching your calves. It’s not necessary but you will develop more power the lower you initially squat. (See Fig. 1)
4. Keeping your weight onto your heels, drive the hips upwards fully extending the hips and knees. Use this power to drive the kettlebells overhead until a lockout is achieved. Make sure you bring your head through the arms so your ears are level with your biceps.
5. As the kettlebells are being released from overhead, you want to descend back into squat. Repeat the movement from point 2. (See Fig. 2)
To ensure your safety and stability make sure your abdominals are drawn in, and your glutes are tense throughout the full range of motion. The whole movement should be fluid. There is no pause between the squat and press element