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Exercise guide
Thruster
A full-body barbell movement combining a front squat with an overhead press in one fluid drive.
What this exercise works
- Muscles
- anterior deltoid · quadriceps · gluteus maximus · trapezius · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Hold a barbell in a front rack position with elbows high.
- Stand with feet shoulder-width apart.
- Squat down to parallel while keeping your torso upright.
- Drive up out of the squat and press the bar overhead in one motion.
- Lock out your arms at the top with the bar overhead.
- Lower the bar back to the front rack and repeat.
Technique cues and common mistakes
- Use the momentum from the squat drive to launch the press.
- Keep your elbows high so the bar rests on your shoulders, not your wrists.
- Finish each rep with the bar locked out over your ears.