Barbell thruster

Category

Powerlifting

Difficulty

Advanced

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Deltoids

Secondary muscles

Gluteus Maximus, Gluteus Mideus, Triceps Brachii

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing forward), hands placed slightly wider than shoulder-width apart. Position the barbell at shoulder height.
2. Lower your body into a squat by bending your knees and hips, ensuring your thighs are just lower than your knees.
3. Push through your heels to extend your legs and return to a standing position. As you rise, simultaneously press the barbell overhead by extending your arms fully.
4. Lower the barbell back to shoulder height and immediately descend into the next squat. Repeat the movement for the desired number of repetitions.

Form tips

• Drive through your heels during the squat to engage your glutes and quadriceps.
• Breathe steadily, exhaling as you press the barbell overhead and inhaling as you lower it back down.
• Ensure a fluid transition from the squat to the overhead press to maximize efficiency.