Barbell Thruster

oec:barbell-thruster

A compound exercise that combines a front squat and an overhead press into a single, fluid movement.

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Also called: Thruster

How to do it

Clean the barbell from the floor or unrack it onto your shoulders in a front-rack position.
Grip the bar slightly wider than shoulder-width with your elbows forward and high.
Position your feet shoulder-width apart with your toes angled slightly outward.
Brace your core and ensure your chest remains tall.

Descend into a full front squat by pushing your hips back and bending your knees until your hip crease drops below your knees.
Drive aggressively out of the bottom of the squat through your mid-foot and heels.
Use the upward momentum of the squat extension to launch the barbell off your shoulders as your hips and knees fully extend.
Press the barbell overhead to full elbow lockout, finishing with the bar directly aligned over your heels and head pushed slightly forward.
Lower the barbell under control back to the front rack while immediately breaking at the hips and knees to cycle directly into the next repetition.

Inhale and brace your core at the top or on the descent, and exhale forcefully as you drive out of the squat and lock out overhead.

Pressing before hip extension is complete, turning the movement into a squat followed by a strict press.: Wait until your hips and knees reach full violent extension before pressing with your arms.
Dropping the elbows and rounding the upper back during the squat descent.: Keep your elbows lifted high and your chest upright to maintain a solid front-rack shelf.
Catching the descending barbell on the shoulders with rigid legs.: Cushion the bar's return by breaking immediately at the knees and hips, absorbing the load into the next squat.

Ensure adequate shoulder, thoracic, and wrist mobility before attempting heavy loads.
Clear the floor around you and be prepared to drop the barbell forward if you fail a rep.

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