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
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Cable Kickback, Cable
Type: Upper, Push
Target: Triceps
Handstand Push Up, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Skullcrusher, Barbell
Type: Upper, Push
Target: Triceps
Skullcrusher, Cable
Type: Upper, Push
Target: Triceps
Skullcrusher, Dumbbell
Type: Upper, Push
Target: Triceps
Skullcrusher, EZ Bar
Type: Upper, Push
Target: Triceps
Triceps Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Dip, Leverage Machine
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Extension, Barbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Cable
Type: Upper, Push
Target: Triceps
Triceps Extension, Dumbbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Band
Type: Upper, Push
Target: Triceps
Triceps Pushdown, Cable
Type: Upper, Push
Target: Triceps
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps