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Barbell Thruster

Glutes ·Barbell ·Intermediate

Muscles worked

Glutes Shoulders Quadriceps Quadriceps Glutes Hamstrings Core

How to do Barbell Thruster

  1. Set the bar in a front-rack position across the front of your shoulders with elbows lifted high.
  2. Stand with feet shoulder-width apart, brace your core, and keep your chest tall throughout the lift.
  3. Drop into a full front squat by sitting your hips back and tracking your knees over your toes.
  4. Drive hard out of the bottom and use that leg drive to launch the bar off your shoulders.
  5. Press the bar overhead in one fluid motion, finishing with arms locked out and biceps near your ears.
  6. Lower the bar back to the front rack under control and reset for the next rep without pausing.

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