Exercise traster: technique, what muscles work, benefits, video

An exercise that will help you get stronger and lose weight. How and why to do trasters?

January 17, 2022, 18:35 MSC

While effective, doing them is not for everyone.

What are trasters? How are they useful for an athlete?

Answers fitness trainer.

If you have been involved in fitness for a long time, the word “trasters” should be familiar to you. But many beginners may hear about this amazing exercise for the first time. It’s quite challenging, but quite effective: both for those who want to burn a few extra pounds and for those who want to become stronger and more enduring.

supervisor and master trainer of the World Class gym.

The exercise came to Crossfit from weightlifting. Due to the complex effect on all muscle groups, it is suitable for the development of strength. Relief with its help will not form, but strength and endurance can be significantly developed. In addition, it is extremely energy-consuming, so you can also lose weight with trasters.

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What are the dangers of trasters?

Thrusters are an effective exercise for developing strength and burning calories. However, the price for this is increased injury risk. Elbows, knees, vertebrae, and tendons will be under tremendous stress. That’s why trasters should beware of people with weak joints and ligaments. In addition to this, the exercise requires perfect execution technique. The athlete’s skill must be honed to automaticity: any deviation can lead to irreversible consequences.

Elena: injuries of joints, and in particular, shoulder joints, are the most common in trasterns. It is not difficult to guess that it is connected with jerky movement and large, unaccustomed for shoulders weight. Injuries to the spine or knee injuries are many times less common among athletes who perform this exercise. But that doesn’t mean their possibility should be ignored.

How to avoid injuries when performing trasters?

Elena: it is necessary to start performing such a complex and injury-prone exercise gradually. And already having a certain level of sports knowledge and physical fitness. A beginner should perform the movement without any weights at all. And only after a while, when he learns the motor technique well, begin to add small weights. Their increase should also occur gradually, without sudden changes. In addition to all of the above, do not neglect and sports fixators, created specifically to avoid injuries. Knee pads, elbow pads, athletic belts are your good friends that will protect you from joint flight or pinching.

If you really want to try to do trasters, start with a small weight, work with a bodybar or medball. Then the risk of injury is greatly reduced, but you’ll be learning how to perform the proper movement.