Barbell Thruster

deltsshouldersbarbell

Learn how to do the Barbell Thruster with proper form and technique. This barbell exercise primarily targets your Delts, with secondary emphasis on Quadriceps, Glutes, Hamstrings, Core.

Barbell Thruster exercise demonstration showing proper form

How to Do the Barbell Thruster

Follow these steps to perform the Barbell Thruster with correct form:

  1. 1Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
  2. 2Lower into a squat position by bending your knees and pushing your hips back.
  3. 3As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
  4. 4Lower the barbell back to shoulder height as you lower back into the squat position.
  5. 5Repeat for the desired number of repetitions.

Barbell Thruster Muscles Worked

Primary

delts

Secondary

quadricepsgluteshamstringscore

Exercise Details

Equipment
barbell
Body Part
shoulders
Category
Extended

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