# Barbell Thruster

URL: https://heatsy.app/ex/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: Legs, Glutes, Shoulders

## Muscles

- Main: Deltoid, Gluteus Maximus, Vastus Lateralis, Vastus Medialis
- Helps: Pectoralis Major, Trapezius, Rectus Femoris, Adductor Magnus, Triceps
- Holds: Erector Spinae, Rectus Abdominis, Transversus Abdominis

## Equipment

- Barbell
- Squat Rack

## Technique

1. Hold the bar in the front rack: on the front of the shoulders, elbows up, grip just wider than the shoulders.
2. Stand with feet about shoulder-width apart and brace your abs.
3. Sit into a full squat, hips level with or below the knees.
4. Drive up out of the squat and use that momentum to press the bar overhead in one smooth movement.
5. 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.

## Alternatives

- [Barbell Back Squat](https://heatsy.app/ex/back-squat)
- [Overhead Press](https://heatsy.app/ex/overhead-press)
- [Clean and Press](https://heatsy.app/ex/barbell-clean-press)