Thruster (Barbell)
Complete guide to Thruster (Barbell). Learn proper form, technique, and execution. Targets Quads, Front Delts. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Thruster (Barbell)
Add the appropriate amount of weight and hold the bar at shoulder height with an overhand grip.
Stand with your feet shoulder-width apart and toes turned slightly outward.
Engage your abs and take a breath.
Squat down until your thighs are at least parallel with the floor.
Drive through your heels to stand, then immediately press the bar overhead until your arms are fully extended and exhale.
Lower the bar back to your shoulders and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |