Barbell Thruster
Barbell Thruster trains 7 of the 18 muscle groups Full Coverage tracks: Front delts 80%, Quads 70%, Side delts 55%, Triceps 55%, Glutes 50%, Abs 40%, Calves 20%.
How to do it
- Hold a barbell in a front rack position with elbows high.
- Stand with feet shoulder-width apart.
- Squat down to parallel while keeping your torso upright.
- Drive up out of the squat and press the bar overhead in one motion.
- Lock out your arms at the top with the bar overhead.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Front delts 80%
- Quads 70%
- Side delts 55%
- Triceps 55%
- Glutes 50%
- Abs 40%
- Calves 20%
How it compares
Compared with the Barbell Push Press, it loads Quads 35 points higher, Glutes 25 points higher, Abs 10 points higher. Compared with the Overhead Barbell Press, it loads Quads 70 points higher, Glutes 50 points higher, Abs 25 points higher.
Other ways to train this
Other exercises for the Front delts
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
Check my coverage