Barbell Thruster
Hold the barbell racked on your front delts with a shoulder-width grip and feet hip- to shoulder-width apart. Descend into a full front squat, keeping your torso upright, elbows high and weight through your heels. Drive explosively out of the bottom of the squat and use that upward momentum to press the bar overhead in one continuous motion. Lock the bar out overhead, then lower it back to the front rack as you descend into the next squat.
QUADRICEPS · FULL BODY
How it is executed
- Hold the barbell racked on your front delts with a shoulder-width grip and feet hip- to shoulder-width apart.
- Descend into a full front squat, keeping your torso upright, elbows high and weight through your heels.
- Drive explosively out of the bottom of the squat and use that upward momentum to press the bar overhead in one continuous motion.
- Lock the bar out overhead, then lower it back to the front rack as you descend into the next squat.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Barbell
- Movement pattern
- Full body
- Difficulty
- Advanced
- What it is for
- StrengthHypertrophy
Variations and substitutions
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Hevy Coach alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Muscular failureMuscular failure is the point in a set where another rep cannot be completed with valid technique.Maximum recoverable volume (MRV)Maximum recoverable volume is the largest number of weekly sets a client still recovers from before the next session for that muscle.Price per sessionHow much to charge per session
