If you’re looking for the ultimate total-body exercise, this is it—it targets everything from your quads and glutes to your shoulders and arms. Because there’s so much intensity and power, the barbell thruster helps melt your body fat and spike your metabolism.
Use it as a finisher or an intense conditioning tool. Keep the repetitions under 12, otherwise the technique will start to deteriorate.
How to do it:
The barbell thruster is the combination of a front squat and a push press. Set a barbell on a power rack at about shoulder height. Grab the barbell with your palms facing the ground, shoulder-width apart. Swing your elbows underneath and in front of the bar and raise your elbows until your upper arms are parallel to the floor — remove your thumb and pinky from the grip. Take the bar out of the rack. The bar should be resting on your shoulders above your collarbone the entire time. Keep your feet shoulder-width apart with your toes turned out slightly. Keep your back flat and squat down while keeping your knees out and heels on the ground. As your rise, explosively drive the barbell over your head and lock out at the top. From the top, immediately lower the bar onto your shoulders and repeat.Back to top