Thruster Behind Neck
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The Thruster Behind Neck is a dynamic bodyweight strength exercise that combines a deep squat with an overhead press from a behind-the-neck barbell position, driving explosive power through the lower and upper body. It primarily targets the quads, glutes, posterior thighs, and shoulders while enhancing full-body coordination and metabolic conditioning. Ideal for advanced athletes seeking to build squat-to-press power without additional equipment beyond a barbell, it demands excellent shoulder mobility and core stability to perform safely.
How to Perform Thruster Behind Neck
- 1Stand with feet shoulder-width apart, toes slightly turned out. Place hands behind your neck, fingers interlaced, elbows flared wide to keep upper arms parallel to the ground.
- 2Engage your core, keep chest up, and gaze forward. This is your starting position.
- 3Inhale deeply, then bend your knees and hips to lower into a deep squat, keeping heels flat and knees tracking over toes.
- 4Exhale forcefully as you drive through your heels to stand explosively, extending hips and knees fully.
- 5As you reach full extension, press elbows back and upward to lift your hands off your neck, extending arms overhead while squeezing glutes and quads.
- 6Lower hands back behind your neck with control as you prepare for the next rep.
- 7Repeat for desired reps, maintaining steady breathing (inhale on descent, exhale on ascent).
- 8Key form tips: Keep back neutral—avoid arching or rounding. Elbows stay high throughout squat. Common mistakes: Partial squat depth, letting heels lift, or flaring elbows too low (strains neck/shoulders). Stop if shoulder mobility limits safe positioning.
