Barbell Thruster
Also known as: Thruster, Thruster (Barbell), Barbell Thrusters
Barbell Thruster is a compound strength exercise using barbell that trains the front delts, quadriceps, shoulders.
StrengthBarbellIntermediateCompoundPush
Primary muscles: Front Delts, Quadriceps, Shoulders
Secondary muscles: Glutes, Triceps
How to do it
- Hold a barbell in the front rack across the fronts of your shoulders, hands just outside shoulder width and elbows up.
- Squat down until your thighs are at least parallel, keeping your chest tall and your elbows high.
- Drive up out of the squat and, as your hips extend, press the bar straight overhead to lockout in one movement.
- Lower the bar back to the front rack, absorbing it with your legs as you sink into the next rep.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Barbell Thruster from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Front Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
