Barbell Thruster
Learn how to do Barbell Thruster with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Barbell Thruster is a Short bar exercise that primarily targets the Quadriceps, with secondary activation of the Shoulders, Glutes, Hamstrings. It has a MET value of 7, meaning a 70kg person burns approximately 245 calories in a 30-minute session..
How to Do Barbell Thruster
A full-body movement combining a front squat and an overhead press in one fluid motion.
💡 Instructions:
Hold a barbell at shoulder height with an overhand grip, elbows slightly forward.
Stand with feet shoulder-width apart and core braced.
Lower into a full squat, keeping your chest up and heels planted.
Drive up explosively and press the bar overhead until arms are fully extended.
Lower the bar back to shoulder height under control and repeat.
⚠️ Common mistakes:
Letting knees cave in during the squat
Pressing too early before fully standing up
Arching the lower back during the press
You're a coach? Barbell Thruster is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Barbell Thruster
Equipment
- Short bar
Calories Burned Doing Barbell Thruster
Calorie Calculator
MET 7Calories = MET × weight (kg) × time (hours)
Quick Facts: Barbell Thruster
- Type
- Short bar exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Shoulders, Glutes, Hamstrings
- MET value
- 7
- Calories (30 min, 70kg)
- ≈ 245 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Barbell Thruster
What muscles does Barbell Thruster work?
Barbell Thruster primarily targets the Quadriceps, with secondary engagement of the Shoulders, Glutes, Hamstrings.
How do you do Barbell Thruster correctly?
A full-body movement combining a front squat and an overhead press in one fluid motion. 💡 Instructions: Hold a barbell at shoulder height with an...
Is Barbell Thruster good for beginners?
Barbell Thruster has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Barbell Thruster?
Barbell Thruster requires: Short bar.
What are the benefits of Barbell Thruster?
Barbell Thruster strengthens the Quadriceps, engages the Shoulders and Glutes and Hamstrings.
What exercises are similar to Barbell Thruster?
Similar exercises to Barbell Thruster include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Barbell Thruster better than Alternating Single-Arm Dumbbell Thruster?
Both Barbell Thruster and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
Add Barbell Thruster to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
