1. Thrust the Fat Away
There's a reason that fit people as different as Marines, professional athletes and prison inmates love (and sometimes hate) the squat thrust deadlift (also called the squat thrust or the "burpee"). The squat thrust is a calisthenic exercise that requires you to work basically every part of your body in a fluid and coordinated way. In addition, there is no limit to the speed or level of difficulty that you can add to the squat thrust as you start to improve.
2. Stay in Form
Form is crucial to the squat thrust in order to prevent injury and get the most out of the exercise. As you squat to the ground, do your best to keep your chest upright. While there will naturally be some bend, the important thing is to try to keep your chest up and the bending at your waist so that your back stay tight on the way down until you can plant your hands on the ground in front of you, just outside of your feet. After you squat, kick your legs out behind you for the thrust phase and then bring them back in. Finally, stand up to finish one rep, keeping your back straight as you do so.
3. Weave the Squat Thrust Into Your Workout
The squat thrust is an intense and difficult exercise on its own which makes it an excellent choice to ramp up the intensity level for any other exercise. If you find, for example, that your push-ups or crunches are beginning to plateau, throw a short set of squat thrusts into your session between sets of the other exercises. Continue with your session without taking a break to take your workout to the next level.
4. Intensify the Intensity
If you want to see one of your fitness-freak friends make a face of disbelief or disgust, suggest that you go out and do some Tabata sets of squat thrusts together. The Tabata protocols have you do the exercise at full intensity for 20 seconds and then rest for 10 seconds. Rinse and repeat the cycle eight times, for a total of just under four minutes, and you have one of the most grueling and effective workouts you can imagine.
5. It's Called Deadlift for a Reason
Add some strengthening motion to the regular squat thrust by placing a light dumbbell by either foot. After you squat down and thrust, grab a dumbbell in either hand to do a dumbbell deadlift for the up phase of the exercise. Keep your back straight and tight and lift the weight only after you've stood up a little less than half way. Drive the weight through your heels and keep your chest high. Keep your form as you return through the down phase of the squat.
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