Barbell Thruster Press (alternating)

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

By holding the barbell at shoulder height, the quads and glutes are engaged as you squat down.

As you stand up, the shoulders are activated as you press the barbell overhead.

While other muscles are involved, the barbell is the primary tool for targeting these specific muscle groups.

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Hold a barbell with an overhand grip, resting it on your upper chest and shoulders.
Lower your body into a squat position by bending your knees and hips, keeping your chest up and your back straight.
As you reach the bottom of the squat, explosively drive through your heels to extend your legs and hips.
At the same time, press the barbell overhead by extending your arms, keeping your elbows slightly bent.
Lower the barbell back to the starting position on your upper chest and shoulders.
Repeat the movement, alternating the starting arm with each repetition.

Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone. This position will engage your quads and glutes right from the beginning, setting the stage for a powerful and effective thruster press.
As you begin the movement, lower yourself into a deep squat, keeping your chest up and your weight in your heels. This will activate your quads and glutes even more, ensuring that they are fully engaged throughout the exercise. The deeper you go, the more you’ll feel the burn in these muscle groups.
As you drive up from the squat, explode through your heels, pushing the barbell overhead. This explosive movement will not only engage your quads and glutes but also activate your shoulders, giving them a challenging workout. Keep your core tight and maintain control as you press the barbell up.
At the top of the movement, fully extend your arms and lock out your elbows. This will engage your shoulders even more, providing an extra challenge to these muscles. Focus on squeezing your glutes and engaging your quads throughout the entire movement to maximize the benefits.
Lower the barbell back down to your upper chest, returning to the starting position. As you descend into the squat, focus on controlling the movement and engaging your quads and glutes to maintain stability. Remember, the more you engage