Alternating Thrusters
ID: 623
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- Exercise Types:
- Upper Push, Lower Step
- Contraindications:
- Shoulder Issues/Mobility
- Equipment:
- Floor Based
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Engage the core before initiating any movement.
- 2. Exhale on the press, inhale on the way down.
- 3. Set the shoulder blades before pressing — retract and depress, then press.
- 4. Keep elbows at roughly 45 degrees from the torso on a chest press.
Regression:
Perform a wall push against a vertical surface to learn shoulder packing with zero load.
Progression:
Add weight, increase tempo on the eccentric, or progress to a single-arm variation for greater stability demand.
Common Problems:
Uneven lockout — identify the weaker side and address with unilateral assistance work.