Barbell Thruster
A barbell front squat that flows directly into a push press overhead. It develops leg and shoulder power and is a staple of high-intensity conditioning workouts.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Front Delts
- Triceps
Secondary muscles
- Side Delts
- Traps (Trapezius)
- Abs (Rectus Abdominis)
- Adductors
- Cardiovascular System
- Sets
- 3–5
- Reps
- 5–10
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Hold a barbell in the front rack with a full grip just outside the shoulders, feet shoulder-width.
Brace and front squat down, keeping elbows up and chest tall.
Drive out of the bottom explosively.
Use the hip drive to push the bar overhead, moving the head through at lockout.
Lower the bar to the shoulders and flow into the next squat.
Breathing: Inhale at the top and during the descent, and exhale forcefully as the bar goes overhead.
Coaching tips
Elbows up in the squat
Hips launch the bar
Head through
Common mistakes
Elbows dropping in the squat
Pausing between squat and press
Pressing the bar forward around the face
Letting the bar crash onto the shoulders
Safety notes
Keep a full grip and absorb the bar with the legs when lowering.
Scale the load to maintain upright posture when fatigued.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.