Barbell Thruster

Intermediate Level of Difficulty

The barbell thruster is a full body exercise that targets the legs, shoulders and core. This is a challenging exercise that takes a high level of skill and mobility and is suitable for intermediate fitness levels.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Barbell


A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from 4 feet (1.2 m) to 8 feet (2.4 m) and vary in diameter.

Exercise Instructions

barbell thruster - step 1

Step 1

start in a standing position with your feet shoulder width apart while holding the barbell in the front rack position.

barbell thruster - step 2

Step 2

Lower yourself into a front squat position making sure to keep your back upright, your elbows up and your eyes forward.

barbell thruster - step 3

Step 3

Stand back up, driving through your heel and press the bar up overhead once you have fully extended your hips and knees.