How To Do Barbell Thrusters (THE MOVE THAT MAXIMIZES THE AFTERBURN EFFECT) | LiveLeanTV

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On today's episode of Live Lean TV, I'm showing you how to do barbell thrusters, also known as the barbell squat and press.

Timestamps:
00:00 How To Do Barbell Thrusters
00:33 Jessica Barbell Thrusters
01:03 Brad Barbell Thrusters
01:33 Step-By-Step Instructions

This is one of my favorite moves, for both males and females, to maximize and ignite the afterburn effect.

What Are Barbell Thrusters?
Barbell thrusters are a full body movement, that incorporates pretty much every single muscle in your body. This significantly raises the amount of oxygen your body uses during the post-workout recovery period. This excessive post-oxygen consumption, also known as EPOC, increases your metabolic rate, thus making your body burn more calories at rest. In other words, you’ll be burning a lot of fat, even while you sleep.

It may look like a difficult complex movement, but when you break it down it is essentially two exercises combined into one continuous movement.

These two exercises include the:
1. Barbell Front Squat
2. Barbell Standing Shoulder Press

The barbell thruster exercise can be broken down into 3 basic movements:
1. Squat down
2. Stand up
3. Press the barbell over your head

Muscles Targeted:
One of the main reasons why barbell thrusters maximizes the afterburn effect, is because it targets and incorporates so many muscle groups to perform the movement. This is why barbell thrusters really fire up your fat burners and is such a great afterburn exercise.

Primary Muscles:
- Legs (Quadriceps, Hamstrings, and Glutes)
- Shoulders

Secondary Muscles:
- Triceps
- Chest
- Abs and Core
- Back
- Many other stabilizer muscles

Key Coaching Points
Barbell thrusters are an explosive movement, so the goal is to complete it a full range of motion, while firing and contracting the muscles with power. Every muscle should be contracted, tight, and turned on during the set. To safely protect your lower back during this move, it is very important to keep your core tight.

How To Do Barbell Thrusters
To get started:

1. With the barbell placed in a squat rack, grip the barbell with a just outside shoulder width grip and place it on the front of your shoulders, in the front rack position, with your fingers keeping the bar in place, and your elbows up and pointing forward.
2. Back away from the squat rack, and set your feet hip width apart.
3. Start the movement by contracting your core. I can’t stress this point enough, keep your core tight. This will help protect your lower back. If your lower back overarches, you will be in pain.
4. Pushing the hips and butt back, followed by bending your knees, as you squat down with your back flat and chest up.
5. As your thighs reach or go just below parallel, press your feet through the floor to stand back up and drive your hips forward as you simultaneously press the barbell over your head with power.
6. Slowly reverse the movement by lowering the barbell back into the front rack position as you lower back into another squat.
7. Repeat for reps.

What’s The Difference Between Barbell Thrusters And A Barbell Push Press?
Although barbell thrusters and the barbell push press look similar, they are a little bit different. The main difference is you want to get a little bit deeper in your squat when performing barbell thrusters.

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How To Do Barbell Thrusters (THE MOVE THAT MAXIMIZES THE AFTERBURN EFFECT) | LiveLeanTV

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