CrossFit thusters workouts are famous for being tough. The thruster is so simple in its ability to test the movement and strength of your entire body and develop your conditions. They hurt because they are effective!
CrossFit Thusters Workouts
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Succeed at CrossFit Thusters Workouts
The first step when it comes to doing well in these types of WODs is efficiency. Work on your technique in order to make each rep as easy as possible.
The foundations of the thruster are built with front squats: a squat variation where the barbell is positioned on your (front) shoulders. Which means your torso needs to be upright, so the weight together with your body gets balanced properly.
To keep the torso upright, you need a sufficient mobility in your ankles and hips, and a good core strength that will allow you having a better control over the weight and movement itself.In general, the demand for overall mobility is much higher than with back squats.
In the bottom position make sure you keep the weight on the heels. Engage core and drive up with your hips. Learn how to activate and use both within the movement. Your thrusters will benefit from strength built with front squats.
Insufficient front rack mobility is a common reason why so many athletes struggle with either front squat or thruster. The bar needs to rest on your shoulders, you should look for a “comfortable” position which feels strong and where your arms only control, not carry the bar/weight.
So if your torso is upright, your shoulders, wrist and arms in general need to be mobile enough to only control the position of the barbell. Until the top position of the squat, your torso carries the weight. Avoid touching the bar only with finger tips; grab it with a hook grip. If this is impossible, make it manageable with mobility drills.