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Shoulders · Barbell

Thruster (Barbell)

A movement that trains your shoulders, done with a barbell. Your quadriceps, glutes and hamstrings help out.

Thruster (Barbell), starting position
EquipmentBarbell
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Thruster (Barbell) muscles worked, front viewThruster (Barbell) muscles worked, back view
ShouldersPrimaryQuadriceps · Glutes · Hamstrings · AbsSecondary

How to do it

  1. Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
  2. Lower into a squat position by bending your knees and pushing your hips back.
  3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
  4. Lower the barbell back to shoulder height as you lower back into the squat position.
  5. Repeat for the desired number of repetitions.

More shoulder exercises

Barbell Shoulder PressClean and JerkClean and PressFront Raise (Barbell)
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