Barbell Thruster

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Exercise Profile

Barbell Thruster Overview

The barbell thruster is a compound exercise that targets the quads, glutes, and shoulders.

The barbell is used to perform a squat followed by an overhead press, engaging multiple muscle groups.

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Barbell Thruster Instructions

Begin by standing with your feet shoulder-width apart and the barbell resting on your shoulders, hands slightly wider than shoulder-width.
Lower your body into a squat position, keeping your chest up and your back straight.
As you reach the bottom of the squat, explosively drive through your heels to stand up while simultaneously pressing the barbell overhead.
Extend your arms fully overhead, locking out your elbows, and keeping the barbell directly above your head.
Lower the barbell back to your shoulders and immediately begin the next repetition.

Barbell Thruster Tips

Start with a weight that challenges you but allows for proper form.
Keep your core tight and chest up throughout the movement.
Initiate the movement by squatting down, driving through your heels.
As you stand up, press the barbell overhead using your shoulders.
Focus on squeezing your quads and glutes at the top of the movement.
Control the descent by bending your knees and hips simultaneously.
Remember to breathe, inhaling on the way down and exhaling on the way up.

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