Advanced
BARBELL THRUSTER
Shoulders
Body Part
Delts
Target Muscle
Barbell
Equipment
Advanced
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
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.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
