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All full body & conditioning exercisesFull Body & Conditioning · Gym

Barbell Thruster

Front squat into a push press. Heavy full-body conditioning.

AdvancedBarbell4 × 8–10
Barbell Thruster demonstration thumbnail — How To Do Barbell Thrusters | Squat to Press Tutorial
Full bodyBarbell

Barbell Thruster

Demo · FITBODY with Julie Lohre

Verified Barbell Thruster demonstration by FITBODY with Julie Lohre. Click to play.

How to do the Barbell Thruster

  1. 1Dip and drive
  2. 2Explode the bar up
  3. 3Reset under control

Benefits of the Barbell Thruster

  • Builds strength and size in the full body explosively, training power as well as size
  • Also trains quads, shoulders as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services