View Full Version : Grip for FSPP / Thruster

Brian Stone
03-06-2009, 10:17 AM
I did some searching on the CF forums and here and didn't find a satisfactory answer to this question, so hoping there is some advice here.

What is the proper grip(s) for correct execution of a Thruster / Front Squat Push Press with barbell? When searching thins, I have seen mainly either
1) Use the FS grip (elbows out front, bar resting on shoulders, 3 fingertips holding position) through to the top, explode off of chest and rapidly change to press grip during transition to overhead.
2) Use the press grip the whole way through.
Also seen other variations, like "whatever works for you" etc.

Personally, I see issues with both. It seems that, ideally, 1) is the best option, but I'd think this is risky and dangerous, particularly at high fatigue / heavy weight. Transitioning a grip with a floating heavy barbell directly overhead does not seem like the best advice, intuitively.

Garrett Smith
03-06-2009, 11:35 AM
Both can be used.

Obviously, #1 is what some OLers do on their jerk on very heavy weights, so it can be done. They do very low reps and they are also starting from a much more "controlled" (movement-wise) scenario than in a thruster. This may be good to begin a set with, but it will usually deteriorate to #2 as fatigue sets in (particularly in the legs, which then requires more of a press effort, which requires a press grip to help start moving out of the rack).

You might want to go to the CF Games site to watch the best of the best at this particular move, see what they do, that's likely your best info...

Brian Stone
03-07-2009, 06:15 AM
Garrett, thank you. I actually ran across the video accompanying Thursday's CA WOD and they are indeed using the overhead transition in 1). That looks tough to master, but so are most of the subtler movements in the Olympic lifts.

I ordered Mr. Everett's book yesterday. I'm sure this will be covered therein and ideally will give me a beginner's perspective on my options or progressions to get there. I've been trying to learn the basic Oly lifts recently and it's surely a challenging accomplishment, especially without a coach.

Going forward, I have a feeling my best bet is going to be taking a lot of video for scrutiny.

Steven Low
03-07-2009, 09:54 AM
It's easier to dump the bar if you use press grip in front squat/thruster.... although I believe you can go a bit faster with that method.

It's really up to personal preference I think, heh.

Garrett Smith
03-07-2009, 03:17 PM
Lots of good effort put into learning a proper (heavy) front squat and push press will translate to a solid thruster.

Ben Moskowitz
03-08-2009, 02:58 PM
it's also easier to break your wrist with a press grip all the way through, if the elbow comes in contact with the knee.

Brian Stone
03-08-2009, 03:29 PM
it's also easier to break your wrist with a press grip all the way through, if the elbow comes in contact with the knee.

Funny you should mention that; this happens with my thrusters as I have long limbs.

I was doing thrusters today and noticed that my posture collapses and it stresses my knees to use a press grip the whole way through. Putting elbows forward but maintaining full grip on the barbell and then transitioning arms as I press overhead came pretty naturally and seemed to resolve all these problems, so I'm sticking with that for the time being.

Thanks again to everyone for the help and advice.