Thruster With Barbell

General and Specifics

• this full body exercise for advanced learners connects Front Squat and Shoulder Press With Barbell in one exercise
• it combines strength, endurance, mobility and coordination
• many muscles are demanded, you can same time
• beginners should start with a broomstick to get used to the course of motions or make sure that you can execute the two exercises named above correctly

Starting Position

• grasp the barbell with shoulder width over hand grip
• position the feet shoulder width apart, too
• bring the barbell on your chest with momentum
• the arms are bent now, the elbows point forward
• the palms point to the ceiling
• if you have a squat stand, grasp the weight directly with the described technique

Correct Execution

• guide the hip back and bend your knees
• the thighs should be parallel to the floor
• the knees do not protrude the toes, to preserve the joints
• push yourself up with strength
• use the momentum at the end of the squat, to bring up the barbell explosively above your head
• do not push the arms through completely, to keep too much strain from the elbows
• the upper body remains as upright as possible during the whole exercise
• avoid a hollow-back
• afterwards, bend the arms and bring the barbell back to the front shoulder
• to make this free weights exercise effective, go on with the next rep right away