The Barbell Thruster is a compound exercise targeting the legs, glutes, core, and shoulders. It combines a squat and a press, building strength, enhancing endurance and stability, ideal for full-body conditioning.
Stand up straight holding a barbell on your upper chest, using an overhand grip.
2
Get into a squat position by bending your knees and lowering your hips. Make sure your feet are wider than shoulder-width apart and your toes are pointing slightly outwards.
3
Push through your heels to stand up, simultaneously lifting the bar overhead by fully extending your arms above your head.
4
Lower the bar back to your chest as you return to the standing position.
5
Repeat for the desired amount of repetitions.
Stand up straight holding a barbell on your upper chest, using an overhand grip.
Get into a squat position by bending your knees and lowering your hips. Make sure your feet are wider than shoulder-width apart and your toes are pointing slightly outwards.
Push through your heels to stand up, simultaneously lifting the bar overhead by fully extending your arms above your head.
Lower the bar back to your chest as you return to the standing position.
Repeat for the desired amount of repetitions.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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