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All exercises

Barbell thruster

Intermediate

Barbell thruster is a compound barbell exercise for the front delts, also working the quads, glutes, hamstrings, and abs.

What it works

Primary muscle

Front delts

Also works

QuadsGlutesHamstringsAbs

Equipment
Barbell
Movement
Conditioning
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
  2. 2Lower into a squat position by bending your knees and pushing your hips back.
  3. 3As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
  4. 4Lower the barbell back to shoulder height as you lower back into the squat position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Kettlebell thrusterKettlebell
Logged today · 3 min restBarbell thruster

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