Barbell Behind the Neck Thruster

How to perform it

Step-by-step instructions

1. 01With adequate shoulder mobility, rest the bar across your upper traps, take a comfortable grip, and set your squat stance.
2. 02Brace your trunk and descend into a squat with your chest upright and your knees aligned with your toes.
3. 03Drive forcefully out of the squat and transfer the leg momentum into a continuous overhead press from behind your neck.
4. 04Finish standing with your elbows extended, ribs controlled, and the bar balanced over your midfoot.
5. 05Lower the bar carefully to your traps, reset your brace, and stop if the behind-neck position causes pain.