Barbell Thruster

Set-up

• Hold a barbell in the front rack, resting on your shoulders, with your elbows high.
• Stand with your feet shoulder-width apart.

How to do it

1. Front squat down until your hips are at or below your knees.
2. Drive up hard and, as you reach standing, press the bar straight overhead.
3. Bring the bar back down to your shoulders as you sink into the next squat.

Coaching cues

• Use the drive from the squat to launch the bar.
• Keep your elbows high in the squat so the bar stays on your shoulders.

Common mistakes

• Squatting with the elbows dropped, so the bar rolls forward.
• Pressing before the legs have finished driving.

Safety

• Learn the front squat and the push press separately first.