How to do it
- Stand on the middle of a long band with feet shoulder width and hold the ends at your shoulders.
- Squat down to at least parallel, keeping the chest tall.
- Drive up out of the squat and let that momentum carry straight into an overhead press, then lower back to the shoulders and repeat.
Cues that matter
- One continuous movement — the press starts before the legs have finished.
- Breathe at the top, not at the bottom of the squat.
Common mistakes
- Pausing at the top of the squat and turning it into two separate lifts.
- Letting the ribs flare as the arms go overhead.
Muscles worked
Primary
- Full Body
- Anterior chain
- Conditioning
Also works
- Quads
- Shoulders
- Glutes
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Thruster in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the full body with different equipment — for a day the resistance band is taken, or a gym that does not have one.