How to do the Barbell Thruster
Hold the bar across the front of your shoulders with your elbows high.
Front squat down until your thighs are parallel to the floor.
Drive up explosively and use the momentum to press the bar overhead.
Lower the bar back to your shoulders under control and continue.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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