How to do a barbell thruster

Setup:

1. Grip: Hold a barbell with an overhand grip, slightly wider than shoulder-width.
2. Position: Clean the bar up to a front rack position, so it rests on your front shoulders and clavicle. Your elbows should be high and pointing forward.
3. Stance: Stand with your feet shoulder-width apart, toes slightly out.

The Movement:

1. Squat: Inhale and descend into a full front squat, keeping your chest up and elbows high. Your hips should go below your knees.
2. Drive: As you reach the bottom of the squat, explosively drive up through your heels.
3. Press: Use the momentum generated from the squat to press the barbell directly overhead. Your body should be fully extended (hips, knees, and arms) at the top.
4. Lower: Lower the barbell back to the front rack position in a controlled manner and immediately descend into the next squat.

Tips:

• The thruster is one fluid movement, not a separate squat and press.
• Keep your core tight throughout the entire lift.
• Breathe out forcefully as you press the bar overhead.