Barbell Thrusters | Gymacetamol

Muscles Worked

Primary

ShouldersQuadriceps

Secondary

TricepsGlutes

Quick Cues

1

Squat and press overhead

2

Explosive hip drive

3

Lock out at the top

4

Control the descent

Equipment Needed

Barbell

Hold a barbell in the front rack position with the bar resting on your shoulders.
Stand with feet shoulder-width apart, elbows high.
Squat down until your thighs are at least parallel to the floor.
Drive up explosively out of the squat.
Use the momentum to press the bar overhead as you stand.
Lock out the bar directly over your mid-foot with arms fully extended.
Lower the bar back to your shoulders and immediately begin the next squat.
Repeat for the desired number of repetitions.

Common Mistakes

Not keeping the bar close to the body

Squatting too early in the movement

Not extending the hips and knees simultaneously

Pro Tips

Combine the front squat and press into one fluid motion

Use the momentum from the squat to help drive the bar overhead

Keep your core braced throughout the entire movement

Your Progress

Variations

Dumbbell Thrusters

Kettlebell Thrusters

Single-Arm Thruster