Thruster (Barbell)
Trains the full body. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Thruster (Barbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do the Thruster (Barbell)
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing forward), hands placed slightly wider than shoulder-width apart. Position the barbell at shoulder height.
- Lower your body into a squat by bending your knees and hips, ensuring your thighs are just lower than your knees.
- Push through your heels to extend your legs and return to a standing position. As you rise, simultaneously press the barbell overhead by extending your arms fully.
- Lower the barbell back to shoulder height and immediately descend into the next squat. Repeat the movement for the desired number of repetitions.
Form cues
Getting it right
- Drive through your heels during the squat to engage your glutes and quadriceps.
- Breathe steadily, exhaling as you press the barbell overhead and inhaling as you lower it back down.
- Ensure a fluid transition from the squat to the overhead press to maximize efficiency.
Substitutes
Swap Thruster (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Thruster (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.