Exercise guide · Intermediate · Compound

Barbell Thruster: How to Do It & Muscles Worked

The barbell thruster is a compound exercise that combines a front squat with an overhead press, targeting the shoulders and engaging multiple muscle groups for strength and power.

Primary muscles
Shoulders
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell thruster
Front view: muscles worked by the barbell thruster. Primary: shoulders. Secondary: quads, obliques, abs, hamstrings and glutes.
Back view: muscles worked by the barbell thruster. Primary: shoulders. Secondary: quads, obliques, abs, hamstrings and glutes.
Primary Secondary

How to do the barbell thruster

  1. Step 1: Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
  2. Step 2: Lower into a squat position by bending your knees and pushing your hips back.
  3. Step 3: As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
  4. Step 4: Lower the barbell back to shoulder height as you lower back into the squat position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell thruster by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Thruster alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

See the best shoulder exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.