Barbell Thruster
Also known as: Thruster, Squat to Press, Squat Press, BB Thruster, Barbell Thrusters, Barbell Squat to Press, Front Squat to Push Press
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Hold the bar in the front rack: on the front of the shoulders, elbows up, grip just wider than the shoulders.
- Stand with feet about shoulder-width apart and brace your abs.
- Sit into a full squat, hips level with or below the knees.
- Drive up out of the squat and use that momentum to press the bar overhead in one smooth movement.
- Lower the bar back to your shoulders and go straight into the next squat.
Cues
- Keep the elbows high at the bottom of the squat.
- Let the legs start the press; the arms finish it.
- Move your head back slightly so the bar travels in a straight line.
Common mistakes
- Letting the elbows drop so the bar rolls forward.
- Pressing before the hips and knees are fully extended.
- Leaning back with an arched lower back at the top.