Power Clean Thruster

Expert Advice

Keep your elbows high during the clean to ensure a secure rack position, which will make the transition to the thruster more efficient.

Begin with a barbell on the ground and stand with feet shoulder-width apart.
Bend at the hips and knees to grip the bar with an overhand grip.
Explosively extend your hips and knees to clean the bar up to your shoulders.
Once the bar is racked at your shoulders, perform a front squat.
As you drive up from the squat, use the momentum to press the bar overhead.
Lower the bar back to your shoulders and then to the ground to complete one repetition.