Barbell Thruster

A front squat chained into a shoulder press: high energy expenditure and whole-body power.

• Compound
• Barbell
• Intermediate

How to do it

• Bar in the front rack, squat to parallel
• Use the drive out of the squat to press the bar overhead
• Lock out at the top and lower to the rack for the next rep

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Controlled squat and an explosive press overhead

Common mistakes

• Splitting the squat and the press into two slow phases
• Arching your lower back as you press

Muscles worked

Primary

• Quads
• Shoulders

Secondary

• Glutes
• Triceps
• Core / abs

Alternatives

• Dumbbell Thruster
• Kettlebell Push Press