Thruster (Barbell)

Hold the bar at your shoulders. Perform a front squat, and as you rise, press the bar overhead. This is a metabolic conditioning powerhouse.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

front shoulders

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

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

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.
Step 2Engage Your Core
- Tighten your core muscles to stabilize your body throughout the movement.
- Keep your chest up and your back straight.
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.
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.
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.
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.
Step 7Repeat
- Continue performing the thruster for the desired number of repetitions.
- Focus on maintaining proper form with each rep.
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.