Thrusters rock – they combine a squat with a shoulder press, both done deliberately and safely. This is a fantastic stand alone exercise or even workout.
This is a super simple but great movement to do on a regular basis – like Overhead Squats, Kettlebell Swings help “undo” the bad effects of all the sitting we do (like me creating this post – dang!)
A simple, yet solid full range-of-motion exercise for the shoulder in particular but that also engages the entire upper body (if done standing – don’t do sitting). Should be in your regular weekly or biweekly rotation.
As Dr. Paul demonstrates, this exercise is scaleble – can be done with an empty PVC pipe to barbell with weight, whatever is right for you!
If you add a squat after each shoulder press, it’s called a Thruster. Here Dr. Stephen demonstrates full body, full range with strength.
Don’t forget, nearly all exercise is scaleble – in this case, you can modify the Box Jump to be a Box Steps or Step Downs.
And here’s Dr. Paul at age 55 doing ‘rock jumps’:
The beauty of the deadlift is that it’s not just for bodybuilders. It is for lifting your groceries, your kids, bags of mulch, morning furniture…you name it. Its for life. If you don’t have a weightlifting bar, you can still practice this very important movement and build your strength. Grab a couple of books, a heavy rock, or a kettle bell if you have one. Practicing this movement in a controlled environment, paying special attention to your form will help build new neuropathways and you’ll find it natural to lift things properly and without injury. Give it a try.
Here’s Dr. Ryan with the real deal:
