Barbell Squat to Shoulder Press
Description
The barbell squat to shoulder press (barbell thruster) combines a front squat with an overhead press in one fluid movement. You squat down with the bar in the front rack, then stand and use the leg drive momentum to press the bar overhead. It is one of the most effective full-body conditioning exercises.
Muscle Group
Equipment Required
Barbell Squat to Shoulder Press Instructions
- Set a barbell at front-rack height. Clean it to your front shoulders or unrack.
- Stand with feet shoulder-width apart, bar in front rack.
- Squat down to parallel or below.
- Drive through your feet to stand explosively.
- Use the standing momentum to press the bar overhead.
- Lock out overhead.
- Lower the bar back to the front rack as you descend into the next squat.
- Move fluidly. Aim for 8 to 15 reps per set.
Barbell Squat to Shoulder Press Form & Visual
Barbell Squat to Shoulder Press Benefits
- Full-body compound movement
- Builds legs, shoulders, and core together
- Excellent metabolic conditioning
- CrossFit staple movement
- Time-efficient
- Develops leg drive and pressing coordination
Barbell Squat to Shoulder Press Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Triceps brachii
- Core (stabilizer)
- Hamstrings
