Shoulders · Barbell · Intermediate
How to do Barbell Thruster
The barbell thruster is a compound exercise that combines a front squat with an overhead press, targeting the shoulders and engaging multiple muscle groups for strength and power.
- Primary muscle
- Shoulders
- Also works
- Quadriceps, Glutes, Hamstrings and Core
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Shoulders
How to do Barbell Thruster, step by step
- Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
- Lower into a squat position by bending your knees and pushing your hips back.
- As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
- Lower the barbell back to shoulder height as you lower back into the squat position.
- Repeat for the desired number of repetitions.
Muscles worked
Barbell Thruster works your shoulders as the main mover, with help from your quadriceps, glutes, hamstrings and core.
Track Barbell Thruster in SPLYT
Barbell Thruster is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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