How to do the Band Thruster, step by step
- Stand on the band with both feet, ends at shoulder height.
- Squat down, chest up.
- Drive up hard.
- Use that momentum to press your hands overhead.
- Bring your hands back to your shoulders and go straight into the next squat.
Common mistakes and how to fix them
- Heels come upkeep your weight over your whole foot.
- Arms press too earlyopen your hips first, then press.
- Not locked out overheadfully straighten your arms at the top.
How to scale the Band Thruster
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Lighter band
- Banded squat only
Also known as
Banded thruster
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.