Thruster

How to do it

Start with the bells at your shoulders (rack position). Sit into a full front squat, chest up. As you drive out of the bottom, let that leg drive carry the bells straight overhead in one continuous motion. Lower the bells back to your shoulders, then sit into the next squat.

Why it's good for runners

You get a full squat and an overhead press in one motion, with no rest between. Massive bang for your buck — leg strength, shoulder strength, and conditioning all in a few sets. Useful when your training time is short and the run miles are long.

Common mistakes

Pausing at the top of the squat before pressing turns a thruster into two separate movements; the leg drive has to launch the press. If your squat depth gets shorter as you fatigue, the bell is too heavy.