Barbell Thruster

How to do it

1. Hold the bar on the front of your shoulders with your elbows up, feet shoulder-width apart.
2. Squat down with your chest up until your thighs are at least parallel to the floor.
3. Drive up out of the squat explosively and use that momentum to press the bar overhead in one motion.
4. Lock your arms with the bar over your mid-foot, then lower it to your shoulders as you sink into the next squat.
5. Keep your core braced so your lower back doesn't arch as the bar goes overhead.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

• QuadsMain
• Front deltsMain
• GlutesHelping
• TricepsHelping

Also known as

Thruster · Squat to Press · Front Squat to Push Press · Thruster (Barbell)