Single Rack Thruster, With Pivot!
ID: 43
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- Exercise Type:
- Aesthetic
- Contraindications:
- None
- Equipment:
- Floor Based
- Applicability:
- Group
- Superset?:
- No
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Avoid momentum — if swinging is required, the weight is too heavy.
- 2. Full range of motion is non-negotiable — half reps recruit half the fibers.
- 3. Peak contraction squeeze at the end range adds cumulative time under tension.
- 4. Controlled eccentric creates the stimulus; the concentric is the reward.
Regression:
Perform the unilateral version first to identify and address side-to-side imbalances.
Progression:
Add load, increase time under tension with a slower tempo, or progress to a unilateral variation.
Common Problems:
Going to failure too early — leave 2 reps in reserve to maintain form quality throughout the set.