Squat and extension and flexion of the arms (shoulder press) ► thruster

Individual work

Squat in a low position with your feet pointing slightly outwards, holding a weighted disc between your legs with your arms stretched out (disc almost horizontal to the floor). In the squat position, look forwards in a neutral position and ensure that you do not lose stability in your back. From the squat position, straighten your legs to stand upright and simultaneously bend your arms to move the upper edge of the weight disc to approximately chin height (elbows close to the body, forearms pointing upwards, disc aligned horizontally to the floor). In a flowing movement, benefit from the momentum of the legs as you stand up so that the weight disc can immediately be raised further (arms extended overhead). After pushing the weight upwards, move the disc back down to the floor in the squat position in the reverse sequence of movements.

Attention:
Distribute the weight over the entire foot, push the knees outwards (do not tilt them inwards). Always make sure your back is straight (torso tension).

Lighten:
Less weight.

Harden:
More weight.

1 weight disc