Single Rack Thruster
ID: 44
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- Exercise Types:
- Aesthetic, Lower Hinge
- Contraindications:
- Lower Back Problems, Ankle/Calf Problems
- Equipment:
- Floor Based
- Applicability:
- Group&Focus
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Symmetry between sides matters — if one side compensates, reduce load and address the gap.
- 2. Controlled eccentric creates the stimulus; the concentric is the reward.
- 3. Establish a stable base before adding any dynamic component.
Regression:
Increase rest between sets to full recovery and reduce rep count to prioritise range and form.
Progression:
Add a loaded stretch position: deficit, extended ROM, or cable-based variation for more time at end range.
Common Problems:
No peak contraction — enforce a 1-second squeeze at the end range before the return.