How To Do Barbell Thrusters | Exercise Guide

Ashley Horner shows you how to do the BarbellThruster Exercise.

1. Set the bar in a rack slightly below shoulder level so that when under it, your knees are slightly bent. Rest the bar on top of the front deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.

2. To unrack the bar, push upward into it and push your hips forward. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. Your triceps should remain parallel with the ground. Keep a neutral neck and flat back. This will be your starting position.

3. Descend into a squat by pushing your hips and butt back. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement.

4. As you prepare to ascend, push through your heels and begin to wrap your fingers tightly around the bar for a firm grip. As you near the top of your squat, begin pressing the bar up towards the ceiling, allowing your neck to hyperextend so that the bar has room to move.

5. A final position will be one in which your arms are fully extended overhead and your legs straight. Maintain tightness from head to toe.

6. Lower the bar slowly, allowing your knees to bend to lessen the blow. Immediately transition back into the squatting movement to continue into the next repetition. Repeat for recommended number of repetitions.

Exercise Data
Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Glutes, Hamstrings, Middle Back, Shoulders, Traps, Triceps
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate

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[erinleonardson]

Really helpful video, no unnecessary intro, audio and visual both clear. Thanks!

[nomadbound]

I got the idea in the gym yesterday and was like why not. After trying for the first time yesterday I googled front squat into a overhead press since I have never seen it done before and this came up. I feel like this is the burpee of weight lifting.

[marine]

that leg shape it's so perfect damn !!!

[slowpokegonzalez]

This was a great demonstration! Just the facts. Thanks for putting this video together.

[kenny]

So a front squat that goes into an OHP??

[TheScourgeable]

Putting that makeup on was her warmup damn

[camerokid]

My book says to push all the way up to your toes. Is that correct? It’s the “New Rules of Weight Lifting for Women”

[gregoryaitchisonwebb]

Those wrist straps are amazing. Anyone know where I can get me a pair

[evasartsncrafts]

Okay I need that leg and arm definition tho

[lefty]

I like to do these explosively for a good full body movement 👌

[philbiha]

Where is the bodybuilding gym? Looks really well designed... I would love to visit

[kaheanlim]

Any tips for people with hurting wrists when keeping the bar in place over the front deltoids?

[WTFnecktatto]

This is hard, thank you for the information

[sunofsotep]

Just don't have the wrist flexibility for these 😒

[devilgloom]

is makeup really necessary for before working out?

[Simpleburger]

For the life of me, I cannot get my triceps parallel to the ground at the start of the movement ! ?

[darkangelr]

Does anyone know who the girl in this video is? That is my body goal....need to find her!!!

[AceofDlamonds]

I tried these with dumbbells and they are hard :(

[aussie_viking]

There is no way I have that kind of range in my wrists 😒

[shoottheotherway]

Who else is here for college training?