For exercise enthusiasts, it can be quite challenging to gauge their level of fitness despite putting in a lot of effort into workouts. One way to measure this is by trying a specific combo move that indicates peak physical shape. Are you curious to know what it is? Let’s find out if you’re up for the challenge!

We consulted Aine Thomas, a certified personal trainer and fitness manager at The Edge Fitness Clubs, who suggests that being able to perform a squat thruster repeatedly is a clear sign of being in peak shape. According to Aine, this exercise goes beyond just strength training; it also tests your athleticism, balance, and physical endurance as it engages your entire body.

What makes the squat thruster so special?

“The squat thruster challenges both your upper and lower body, pushing you to assess your strength and endurance limits,” says Aine. By identifying which areas are stronger or weaker and understanding which ones need more attention, you can tailor your workout routine to focus on specific priorities.

Before you start testing yourself, let’s review the right way to perform a squat thruster and helpful tips when doing the exercise so you can prevent injury.

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How to Properly Perform a Squat Thruster

When performing a squat thruster (aka squat to overhead press), your entire body works in harmony. The move is all about combining good form, mobility, and explosiveness. You engage your lower body—including the calves, quads, hamstrings, and glutes—exploding upwards into an overhead press.

“Because of this, one should be able to push a heavier weight using the momentum,” Aine says.

When performing the overhead press portion of the exercise, you engage your shoulders, biceps, lats, and core.

Each of these workouts—the squat and overhead press—is difficult on its own. When the two of them are combined, along with an explosive rise and heavy lift, Aine says “you have an exercise you can use to take your body to the next level.”

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Here’s how to do it:

1. Stand tall with your feet shoulder-distance apart, holding a set of dumbbells or kettlebells at shoulder level.
2. Bend at the knees and hips to lower into a deep squat, maintaining a tall chest as you do so.
3. Drive through your feet to stand up tall, pressing the weights overhead in a smooth motion and completely extending your arms.
4. Lower the weights to shoulder level and immediately descend into your next squat.

What To Look Out For

It’s essential to perform the exercise correctly to avoid injury. Signs that you are doing a squat thruster properly include an upright chest, never hinged. In addition, your feet should be flat on the floor, knees should be aligned with your toes, and both arms should be fully extended when completing the press, not pushed out in front.

It’s extremely important to prevent injury or burnout. Be mindful of hyperextending the knee when coming up from your squat. In addition, focus on the angle of your elbows, which shouldn’t be back too far.

Alexa Mellardo