Barbell Thruster (Squat to Press)

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Barbell Thruster (Squat to Press) demonstration

Exercise overview

Training details

Quadriceps Glutes Hamstrings Calves Shoulders Triceps Core

Equipment

Barbell

Sets × reps

3 × 8

Rest

2 min

How to perform it

Step-by-step instructions

01Hold the bar in the front rack with your feet set in a comfortable squat stance.
02Brace your trunk and descend into a controlled squat while keeping your elbows lifted.
03Drive powerfully out of the squat and transfer the leg momentum into an overhead press.
04Finish tall with your elbows locked, ribs controlled, and the bar over the middle of your feet.
05Lower the bar to the front rack under control before beginning the next squat.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Thruster

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Comparable substituteBox Jump

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