Muscle Groups
Muscles
Target
Synergist
How to perform Barbell Thruster with proper form
Setup
- Barbell Position: Rest the barbell on your shoulders, similar to a front squat position. Use a grip slightly wider than shoulder-width.
- Foot Position: Stand with your feet hip-width apart.
Execution
- Squat Down: Initiate the movement by bending your knees and lowering your hips back, keeping your chest up and core engaged.
- Move into Full Squat: Descend until your thighs are parallel to the ground or lower.
- Drive Up: Push through your heels to rise back up. As you stand, begin to press the barbell overhead.
- Overhead Press: Extend your arms fully at the top of the movement. Ensure your body is in a straight line from the bar to your feet.
- Lower the Bar: Reverse the motion by bringing the bar back to your shoulders while preparing for the next squat.
Tips for Proper Form
- Keep your elbows high throughout the movement.
- Maintain a neutral spine and avoid leaning forward excessively.
- Engage your core and brace your abdomen.
- Control the movement to avoid losing balance or form.
Common Mistakes
- Letting the bar drift away from the body.
- Rounding the back during the squat.
- Not using a full range of motion.
Breathing
- Inhale while squatting down.
- Exhale during the drive up and overhead press.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest