Barbell Thruster: How-to, Tips & More
The Barbell Thruster is a intermediate compound exercise for your quads. You do it with barbell and rack. It is a good fit when your goal is strength.
Besides the quads, it also works your shoulders, glutes, triceps and core, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Shoulders
Secondary
Glutes
Secondary
Triceps
Secondary
Core
Secondary
How to do the Barbell Thruster
- Hold the bar on your shoulders in a front rack.
- Squat down until your thighs are at least parallel.
- Drive up and use that momentum to press the bar overhead.
- Lower it back to your shoulders as you go into the next squat.
Barbell Thruster tips
- One smooth movement. Do not pause between the squat and the press.
Sets and reps
Most lifters do well with 5 to 15 reps per set, and 5 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell, Rack
Type
Compound
Barbell Thruster alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Bodyweight Bulgarian Split Squat
Bodyweight
Frequently asked questions
What muscles does the Barbell Thruster work?
The Barbell Thruster mainly works your quads, with help from your shoulders, glutes, triceps and core.
How many sets and reps should I do?
A good starting point is 5 to 15 reps per set, and many lifters get the best results between 5 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Thruster good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Barbell Thruster?
You need barbell and rack.
Add Barbell Thruster to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon