Barbell Thruster
Squat, barbell, quadriceps, glutes and front delts
The barbell thruster is a front squat that drives straight into an overhead press in one move. It trains the quadriceps, glutes and front delts together, with the triceps and trunk helping. It suits people who can front squat and press well and want a hard lift for conditioning.
Setting up
- Set the bar in a rack at chest height and take it on the front of the shoulders, elbows forward.
- Stand with the feet shoulder width apart, toes turned out a little.
- Start with an empty bar.
How to do a barbell thruster
- Brace the belly and squat down with the elbows up.
- Drive up hard through the whole foot.
- Use that drive to press the bar overhead as you stand.
- Lock the arms out with the bar over the middle of the foot.
- Lower the bar to the shoulders and go into the next squat.
Breathing. Breathe in at the top before you squat and breathe out as you press the bar overhead.
Muscles worked
- Mainly
- Quadriceps, glutes and front delts
- Also
- Triceps and abdominals
Common mistakes
- Pausing between the squat and the press. The leg drive should carry into the press, so make it one move.
- Elbows dropping in the squat. Low elbows tip the bar forward, so keep them high in the squat.
- Pressing the bar out in front. A bar out in front pulls you off balance, so press it straight up past the face.
Guide
Guide
