Single-Arm Thruster
Unilateral squat to press
ShouldersIntermediatePowerThruster
At a glance
| Muscles worked | Primary: Quads and shoulders |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Power · Thruster |
| Sets & reps | 3 sets × 8-12 each arm |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Clean to single-arm rack
- Step 2: Perform front squat
- Step 3: Drive up and press overhead
- Step 4: Lock out arm
- Step 5: Lower and switch arms
Equipment
- Kettlebell optional
Coaching tips
Benefits
Unilateral squat to press
Common mistakes
Loss of core brace
Make it harder
Explosive movement
Make it easier
Goblet thruster
Breathing
Exhale on press
Build a workout with this exercise
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Advanced · 3 sets × 5-8 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.