TETSUBarbell Thruster
The Barbell Thruster is a barbell exercise for the shoulders that primarily targets the delts, with the quadriceps, glutes, hamstrings and core assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the Barbell Thruster
- Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
- Lower into a squat position by bending your knees and pushing your hips back.
- As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
- Lower the barbell back to shoulder height as you lower back into the squat position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Thruster work?
The Barbell Thruster primarily targets the delts. The quadriceps, glutes, hamstrings and core work as supporting muscles.
What equipment do I need for the Barbell Thruster?
You need a barbell to perform the Barbell Thruster.
How many sets and reps of the Barbell Thruster should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Barbell Thruster works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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