Thruster Efficiency Tips - Front Rack, Breathing and Catch
Vložit
- čas přidán 23. 08. 2024
- Here are my 3 efficiency tips for the thruster that will help you kill it in Fran and the CrossFit Open.
1. Front Rack Positioning:
- While it might feel stronger to clinch the bar, this can leead to increased fatigue and tighter upper back. Oppening your grip will allow you to keep your elbows high and wide to maintain a vertical torso.
2. Breathing:
- A tip I grabbed from an interview with Marcus Filly, you want to keep a consistant breathing pattern throughout the movement not just in the press. Most have a tendency to hold their breath during the squat portion which increases the heart rate and fatigue. Breath in as you squat, out as you stand in as you press out as the bar comes back down.
3. The Catch:
- This is so important and easily overlooked. Keeping the bar in as strait a path as possible will create a lot of efficiency.
- As the bar comes down to the shoulders begin to open the hands a position the elbows. The bar should land right in front of the throat with elbows and chest tall.
- During the entire press portion, your glutes should be SQUEEZED. this creates optimum stability and a strong receiving position for the barbell. Continue to squeeze until the bar has come back to the shoulders and immediately go into the next rep.
This is a daily vlog following my progress towards the CrossFit Open 2017 as well as Nationals 2017 (for weightlifting). Join my journey and get some tips for training, movement and food along the way.
Camera - Canon 70D
Lens - 10-18mm (Wide shots) and 24mm (Artisitic) and 50mm (SUPER artistic)
Gear - Rode Mic w/ deadcat, Gorilla pod with Joby Ball Joint
Current Shoes - Reebok Nano 6 Stealth (Training) and Nike Romelos Lime Green (Lifting)
Typical training gear - Kilos not Pounds knee wraps, RockTape, Hat
#bigmansyndrome #ROCKTAPE #crossfit #crossfitvlog #crossfitvlogger #gym # fitness #workout #weightlifting #oly #crosstraining
INSTAGRAM - @bigmansyndrome
SUBSCRIBE, COMMENT, LIKE, SHARE
Awesome guidance! Getting ready for 19.5 tonight!
David Ramos, Author love it! How’d it go?
Good stuff. Still learning this technique. Thanks for the tips.....
just did thrusters today. 15x#95, 15x#135, 15x#155, 15x#185 ....rough! nice breathing technique, never really tried to focus on the pattern but definitely out on the top
--keep up the grind
Portugueez Brothers awesome!
Awesome tips!
I think with thruster you should fully grip the bar and lower your front rack a little bit... "finding a sweet spot" between a press and front squat position. That allows to move the bar more efficiently and also your wrists will thank you for that
Liso Garcia lowereing your elbow is simply a compensation for poor wrist mobility, just as turning toes out dramatically in a squat is compensation for poor ankle mobility. If you are driving hard enough from the legs, that first bit of press should not be affected by the elbow position.
Compensate/scale as needed, but I always recommend training for proper position, not settling for what’s most comfortable.
Also, fully gripping the bar will cause fatigue sooner.
You can't lift the barbell with that wrist position if it's heavy. It's worth mentioning that it's also possible to do thruster with full grip while still keeping the elbows high but obviously not has high as when you are doing Front squat
Kakol 😐 you are not lifting the barbel in the first portion of the shoulder to overhead.
By utilizing the momentum built by your legs, you generate enough lift to assist the bar up for that transition.
Once the bar is off your shoulders, close grip and finish the press.
Most people don’t have the mobility in their wrist, forearm, shoulder, lat and/or trap to hold the barbel closed grip through a front squat. They will either create too much hip angle (chest/head over toes) or drop their elbows low creating risk of elbow to knee or simply losing stability.
For the blessed of fitness individuals, you can get away with a closed grip thruster. I have that mobility, but still prefer the reduced fatigue of an open grip thruster.
Also (to toot my own horn), i did a Thruster triple at 275 with this technique 🤷🏼♂️
John Konye thank you for clarifying. It makes sense.
Would this apply to heavy thrusters
Edit: so my current 1rm is 80kg
Would I use this breathing technique when doing 90% of 80kg for 5
The breathing is still confusing to me...''breath in going down and breath out going up. Breath in pressing breath out going down'' could you elaborate on that pls. Thanks!
he messed up the explanation. breath in going down and breath out going up=> Breath OUT pressing breath IN going down
am i the only one that hear a baby ?
It’s harder to shoulder press with your fingers than a good grip
logan theisen we arent shoulder pressing here...
John Konye maybe a kip shoulder press
John Konye Matt Fraser grips the bar not with his fingers soooo
You should grip the bar fully and not just in your fingers
logan theisen sure, in the overhead position. In the rack position, youll fatigue much faster and depending on mobility might be harder to stay upright.
18.5 anyone?
Hey Now!
Listen to what yu are saying, Many things wrong here.
sanjeev shukla please do elaborate.