Thruster with band

Exercise overview

Primary muscle group: Full Body

Exercise type: Bands

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 0

Description: Stand with your feet shoulder-width apart and hold a resistance band with both hands at chest height. Squat down until your thighs are parallel to the ground, keeping your chest up and your weight in your heels. As you stand up from the squat, press the resistance band overhead by extending your arms fully. Lower the band back to chest height as you squat down again. Repeat the movement, maintaining good form throughout.

Exercise ID: 00488

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Band Selection: Ensure you select a band with the appropriate resistance for your fitness level. If you’re just starting out, opt for a lighter band and gradually increase resistance as you get stronger.
Form First: Focus on maintaining proper form throughout the exercise to prevent injury and ensure maximum effectiveness. Keep your back straight, core engaged, and knees aligned with your toes.
Controlled Movements: Avoid rushing through the exercise. Perform each thruster with smooth, controlled movements to engage your muscles fully and maximize the workout's effectiveness.
Breathing Technique: Breathe in as you lower into the squat and exhale powerfully as you press the band overhead. Consistent, proper breathing aids in maintaining rhythm and ensuring oxygen supply to muscles.
Keep Tension on the Band: Ensure continuous tension on the band throughout the exercise, especially when transitioning between the squat and the overhead press.
Foot Placement: Place your feet shoulder-width apart, keeping them in a stable and grounded position. This stance provides a strong base for both the squat and the press.
Maintain Wrist Alignment: Keep your wrists aligned with your forearms to prevent strain during the overhead press. This alignment ensures that the force exerted by your muscles is efficiently transferred.
Engage the Whole Body: Focus on engaging your legs, core, and shoulders simultaneously to distribute the workload evenly. Engaging multiple muscle groups will result in a more effective overall workout.
Warm-Up: Always start with a proper warm-up to get your muscles ready and reduce the risk of injury. Dynamic stretches and mobility exercises can help enhance performance.
Consistency Matters: Incorporate this exercise regularly into your fitness routine to build strength and improve endurance over time. Consistency is key to seeing progress.

Exercise overview

Exercise tips and tricks

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