Exercise library
Thruster
The barbell thruster combines a front squat and an overhead press into one explosive full-body lift that builds power, conditioning and coordination.
BarbellFull bodyAdvanced
- Equipment
- Barbell
- Focus
- Full body
- Level
- Advanced
- Suggested sets
- 3–5 sets of 5–8 reps.
- Muscles worked
- QuadsShouldersGlutesTricepsAbsCardiovascular
How to do it
- 1Set the bar in the front rack across your shoulders with your elbows high and chest up.
- 2Squat down under control until your thighs are at least parallel to the floor.
- 3Drive hard through your feet to stand up and transfer that leg power into the bar.
- 4As the bar leaves your shoulders, press it overhead until your arms are locked out.
- 5Bring the bar back to the front rack, reset your brace and repeat.
Tips & tricks
- Think of it as one smooth rep rather than a squat followed by a separate press.
- Keep your elbows lifted in the squat so the bar stays balanced on the shoulders.
- Use leg drive to launch the bar instead of trying to strict-press every rep.
Common mistakes
- Pressing too early before your legs have finished driving.
- Letting your chest collapse and elbows drop in the bottom position.
- Overarching the lower back when the bar moves overhead.
