Thruster (Barbell)

How to do it

1. Rack the bar high on your shoulders with a grip just outside them and your elbows forward.
2. Set your feet about shoulder width, toes turned out slightly.
3. Squat down until your hip crease is below your knees.
4. Drive up hard so your legs pop the bar off your shoulders.
5. Press the bar overhead in a straight line round your face until everything is locked out.
6. Lower the bar back to your shoulders as you sink into the next squat.

Key cues

• Elbows up and forward in the rack
• Hip crease below the knees
• Legs first, then arms
• Finish over mid-foot

Common mistakes

• Pressing with the arms before the legs finish driving
• Starting the squat before the bar is back on your shoulders
• Heels lifting or knees caving in the squat

Muscles worked

Primary

Quads, glutes and front delts

Secondary

Triceps, hamstrings, abs, upper back and traps

Equipment

Barbell and squat rack.

Variations

• Thruster (Kettlebell)

  Kettlebell · Quads, glutes · Squat

References

1. CrossFit: The Thruster
2. Muscle & Fitness: Thruster