Thruster

- Shoulder width stance

- Bar rests on front rack

- Hands just outside shoulders

- Full grip on the bar

- Elbows in front of the bar

- Hips descend back down

- Hips descend lower than knees

- Lumbar curve maintained

- Knees in line with toes

- Elbows stay off of knees

- Hips and legs extend rapidly, then press

- Heels down until hips and legs extend

- Complete at full hip, knee and arm extension