# Thruster (Barbell)

> A front squat into an overhead press in one motion that trains your legs, shoulders and core together.

Page: https://fitnessie.app/exercises/thruster/
Type: Barbell · Squat
Demo video: https://fitnessie.app/demos/thruster-barbell/10c7941378d82bd5.mp4

## 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)](https://fitnessie.app/exercises/kettlebell-thruster/)

## References

- [CrossFit: The Thruster](https://www.crossfit.com/essentials/the-thruster)
- [Muscle & Fitness: Thruster](https://www.muscleandfitness.com/exercises/shoulders-exercises/thruster/)