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Barbell Thruster

Full body burner! Squat, press & power your way to strength and cardio gains with the Barbell Thruster.

The Barbell Thruster is a compound exercise that mainly works the quads and chest, with help from the back and triceps. You'll need: barbell or weight plates.

Barbell Thruster demo video 2
Barbell Thruster demo video 3
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Barbell Thruster Muscles Worked

Primary

Quads (quadriceps femoris); Upper Chest (pectoralis major, clavicular head)

Secondary

Lats (latissimus dorsi); Triceps (triceps brachii)

Barbell Thruster Variations and Alternatives

How to do the Barbell Thruster

  1. Stand with your feet shoulder-width apart and grip the barbell just outside your legs.

  2. Explosively drive through your hips and knees to pull the barbell up to your shoulders in one fluid motion, catching it in a front squat position.

  3. Lower your hips down and back into a front squat, keeping your chest up and core engaged.

  4. Drive upward powerfully out of the squat, using the momentum to press the barbell overhead until your arms are fully locked out.

  5. Lower the barbell safely back down to your shoulders and then control it back to the floor to complete the rep.

Barbell Thruster FAQs

What muscles does the Barbell Thruster work?

The Barbell Thruster mainly works the quads and chest, with help from the back and triceps. The main muscles are the quadriceps femoris and pectoralis major.

What equipment do you need for the Barbell Thruster?

Barbell or weight plates.

Is the Barbell Thruster a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Thruster go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Thruster variations and alternatives?

Similar exercises include the Band Thruster, Barbell Behind-Back Push-Press, Split Jerk and Barbell Snatch Balance.

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