Barbell Thruster

Description

The barbell thruster is a full-body compound lift that combines a front squat with an overhead press into one continuous movement. The leg drive out of the squat propels the barbell overhead, hitting the quads, glutes, shoulders, and triceps in a single rep. It is a brutal conditioning lift and a CrossFit benchmark made famous by the workout Fran.

Muscle Group

Glutes, Quadriceps, Shoulders, Triceps

Equipment Required

Barbell

Barbell Thruster Instructions

Set the barbell in a power rack at upper-chest height (or clean it from the floor).
Rack the bar across your front shoulders with elbows pointing forward — the same position as a front squat. Hands just outside shoulder-width.
Step back from the rack and set your feet shoulder-width apart with toes slightly out.
Brace your core hard and lift your chest tall. Keep your elbows up throughout.
Sit your hips down and back into a deep front squat — hip crease below the top of the knee.
Drive explosively through your feet to stand back up.
As you reach full standing extension, use the upward momentum to press the barbell straight overhead.
Lock out at the top with arms fully extended, bar directly above your shoulders. Lower the bar back to the front-rack and immediately drop into the next squat.