Barbell thruster

How to do it

1. Hold the bar on your shoulders with a pronated grip and high elbows, feet shoulder-width.
2. Descend into a front squat, bending hips and knees to at least parallel.
3. Keep your torso upright and your heels on the floor.
4. Rise from the squat explosively by extending your legs.
5. Use the leg drive to press the bar overhead until your elbows lock.
6. Lower the bar under control to your shoulders and chain the next rep.

Common mistakes

• Separating the press from the squat drive
• Letting the elbows drop when descending into the squat
• Pressing the bar forward instead of overhead

Other variations

• Kettlebell thruster
• Dumbbell thruster