Thruster

A full-body barbell movement combining a front squat with an overhead press in one fluid drive.

How to do it

1. Hold a barbell in a front rack position with elbows high.
2. Stand with feet shoulder-width apart.
3. Squat down to parallel while keeping your torso upright.
4. Drive up out of the squat and press the bar overhead in one motion.
5. Lock out your arms at the top with the bar overhead.
6. Lower the bar back to the front rack and repeat.

Tips

• 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.

Muscles

Primary: Front deltoid, Quadriceps

Secondary: Glutes (max), Traps, Triceps