deltsbarbell
barbell thruster
barbell thruster is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip
Step 2. Lower into a squat position by bending your knees and pushing your hips back
Step 3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead
Step 4. Lower the barbell back to shoulder height as you lower back into the squat position
Step 5. Repeat for the desired number of repetitions.
Muscles & body parts
Primary muscles
delts
Secondary muscles
quadricepsglutescore
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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