Thruster (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet shoulder-width apart and the barbell resting on your shoulders.
   • Ensure your elbows are pointing forward and your grip is just outside your shoulders.
2. Step 2Engage Your Core
   • Tighten your core muscles to stabilize your body throughout the movement.
   • Keep your chest up and your back straight.
3. Step 3Squat Down
   • Begin the movement by bending your knees and lowering your body into a squat.
   • Keep your weight on your heels and ensure your knees do not extend past your toes.
4. Step 4Drive Up
   • Push through your heels to stand back up, extending your hips and knees.
   • As you rise, press the barbell overhead by extending your arms.
5. Step 5Lockout
   • At the top of the movement, your arms should be fully extended overhead with your body in a straight line.
   • Ensure your shoulders are engaged and your core remains tight.
6. Step 6Lower the Bar
   • Lower the barbell back to your shoulders as you descend into another squat.
   • Maintain control of the barbell throughout the movement.
7. Step 7Repeat
   • Continue performing the thruster for the desired number of repetitions.
   • Focus on maintaining proper form with each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully lower the barbell to the ground or rack it safely.
   • Take a moment to catch your breath and assess your form.