Power-Clean Thruster

1. Begin with a loaded barbell on the floor. Assume a squat position with your feet shoulder-width apart, toes slightly pointed out, a straight back, and eyes forward. Grip the barbell slightly wider than shoulder-width with palms facing you.

2. Begin the power clean by explosively extending your legs and hips to pull the barbell off the floor.

3. As the barbell passes your knees, forcefully extend your hips to accelerate the bar upwards. Keep the bar close to your body.

4. Drop into a partial squat position as the barbell reaches chest level, rotating your elbows underneath and catching the barbell in the front rack position across the front of your shoulders.

5. From the front rack position, keep your elbows high, and without pausing, initiate the thruster by performing a front squat, keeping your knees over your toes and your back straight.

6. As you ascend from the squat, use the momentum to drive the barbell overhead with your arms. The barbell should end up directly above your head with arms fully extended.

7. Lower the barbell back into the front rack position in a controlled manner.

8. That completes one rep. Lower the bar to the ground safely and prepare for the next repetition.

Safety Tips: Warm up thoroughly before attempting this exercise. Start with a lighter weight to perfect form before increasing. Keep your core braced during the lift to protect your lower back. Ensure you maintain a strong grip and wrist position throughout the movement. If you're new to Olympic lifts like the power clean, consider getting instruction from a qualified trainer to avoid injury.

Remember, advanced compound movements such as the power clean thruster should be performed with proper form and technique to minimize the risk of injury.

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