THRUSTER

Shoulder-width stance

Hands just outside shoulders with full grip on the bar

Bar rests on front rack with elbows in front of the bar

Hips descend back and down

Lumbar curve maintained

Knees in line with toes

Hips descend lower than knees

Hips and legs extend rapidly, then press

Bar remains over the middle of the foot

Complete at full hip, knee, and arm extension