Barbell Thruster
- 1 - Begin with a barbell, loaded with an appropriate weight, positioned at chest height on a squat rack or on the ground.
- 2 - Stand with your feet shoulder-width apart, and grip the barbell with both hands, palms facing forward (clean grip), or you can use a grip that’s comfortable for you.
- 3 - Lift the barbell off the rack (if using a rack) and bring it to your shoulders. If starting from the ground, clean the barbell up to your shoulders.
- 4 - Perform a front squat by bending your knees and hips, lowering your body until your thighs are parallel to the ground or below. Keep your back straight and chest up.
- 5 - As you rise from the squat, simultaneously press the barbell overhead by fully extending your arms.
- 6 - Lock out your arms overhead and stand upright, fully extending your hips and knees.
- 7 - Lower the barbell back to your shoulders, then back down to the ground or rack if you were using one.
- 8 - Repeat the movement for the desired number of repetitions.
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