7 Exercises to Pair with Thrusters


There are many great exercises you can pair with thrusters.

Thrusters are a great exercise to develop power and endurance in the legs, shoulders and triceps.

The “key” to picking a great exercise to pair or superset with a thruster relies on your ability to be efficient with your workout allowing you to move from one exercise to another without stopping.

Choose exercises like renegade rows, burpees, and reverse lunges to give your thrusters that added challenge to your overall power and endurance.

Do these with maximum effort and your body will be drained after a few short sets.

Try the following exercises to pair or superset with thrusters. It’s best and most efficient if you do these exercises with dumbbells. Have different weights available to quickly change from one to another.

Exercises to Pair with Thrusters        

1. Renegade Rows

Thrusters with dumbbells can be paired with renegade rows.

After doing your thrusters, drop to the floor with your dumbbells in pushup position.

Alternate a pushup with a row on each side of your body.

In pairing these 2 exercises together, you work the entirety of your core, your legs, and your triceps and shoulders.

2. Reverse Lunge with Bicep Curl

A great way to isolate your legs and biceps is with the reverse lunge and bicep curl.

This is a great exercise to superset with a thruster because they work similar muscle groups but in different ways.

The reverse lunge will target the inner thighs more than the standard squat, and the bicep curl will pair well with the work of the triceps extension during the thruster.

3. Dumbbell Burpees

If you want to do a burpee, you might as well challenge yourself to make it that much harder with a pair of dumbbells.

Don’t overdo it and make sure you use a moderate resistance weight so you can keep your form solid and safe.

The dumbbell burpee plus the thruster will give your body a challenging and difficult HIIT workout, stressing your endurance and power capabilities over time.

4. RDL’s

A great way to balance the quad stressing thruster is with a hamstring stressing RDL.

The Romanian deadlift is a great exercise for targeting your hamstrings and glutes and can be one of the most effective leg exercises for your posterior chain.

You can go right into the RDL following a set of thrusters.

5. Pushup to Pike

After you get through a set of squats and shoulder presses, jump right into the pushup to pike.

This combination will not only challenge your legs and shoulders, but your chest and core will also get a great workout.

Pair the pushup to pike with a thruster for a killer shoulder and core workout.

6. Reverse Flies

A great way to transition from legs and should to upper back is by pairing thrusters with reverse flies.

The Reverse fly is a great exercise to challenge your rear delts and rhomboids.

Your erector spinae will also get a little bit of a challenge during this workout combination.

7. Triceps Kickbacks

If you really want to give your triceps a great workout, pair your thrusters with the triceps kickback exercise.

This will not only work the back of your arms but give you a short rest after your thruster set if you decide to superset these exercises together.

The triceps are only an accessory muscle group during the thruster so make it the main muscle mover with the triceps kickback.

Other exercises you can pair with thrusters include:

  1. Sumo Deadlifts
  2. Split Squats
  3. Mountain Climbers
  4. Pushup Jacks
  5. Pistol Squats
  6. Jump Lunges
  7. Sumo Squats
  8. Curtsy Lunges
  9. Front and Side Raises
  10. Plank Punches

A great set of dumbbells I highly recommend is the ProForm 50 lb. Select-a-Weight Dumbbell.

These dumbbells make it easy to switch from exercise to exercise without stopping.

The weights vary from 10 pounds all the way up to 50 pounds.

Sleek, durable, and compact, this set of dumbbells will fit perfectly in the comfort of your home.

Summary: Exercises to Pair with Thrusters

Make your workout efficient by pairing or super setting your thrusters with exercises like RDL’s, reverse flies, and dumbbell burpees. Try to move from one exercise to another with minimal rest and you will give yourself a great HIIT workout that can quickly improve your overall power and endurance. By doing this you will create lean muscle mass throughout your body, burn fat, and improve your heart and lung health. Pairing exercises with thrusters is a smart thing to add to your weekly workouts.

If you liked this article, don’t forget to check out: 9 Exercises to Pair with Box Jumps

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