Barbell Thruster
Description
This exercise involves holding a barbell at shoulder height, squatting down, and then standing up while simultaneously pressing the barbell overhead. It is a full-body exercise that targets the legs, core, and shoulders.
Muscle Group
Equipment Required
Barbell Thruster Instructions
- Start by standing with your feet shoulder-width apart and the barbell resting on your shoulders, with your palms facing forward and your elbows pointing forward.
- Squat down until your thighs are parallel to the ground, keeping your back straight and your core engaged.
- As you stand back up, press the barbell overhead, extending your arms fully.
- Lower the barbell back down to your shoulders as you squat back down, and repeat the movement for the desired number of reps.
Barbell Thruster Form & Visual
Barbell Thruster Benefits
- Works multiple muscle groups at once, including the legs, glutes, core, shoulders, and arms
- Improves overall strength and power
- Increases cardiovascular endurance
- Helps to improve mobility and flexibility in the hips and ankles
- Can be modified for different fitness levels and goals
- Can be done with minimal equipment, making it a great at-home workout option
Barbell Thruster Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Shoulders
- Triceps
- Core
Barbell Thruster Variations & Alternatives
- Dumbbell thruster
- Kettlebell thruster
- Single-arm dumbbell thruster
- Wall ball thruster
- Medicine ball thruster
- Overhead squat thruster
- Front squat thruster
- Back squat thruster
- Jumping thruster
- Split stance thruster
