How to Do Barbell Thruster

Barbell Thruster is a full body exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Thruster

  1. 01Clean the barbell to the front rack position with elbows high and feet shoulder-width apart.
  2. 02Inhale and descend into a deep squat until the hips pass below the knee line.
  3. 03Drive upward aggressively through the heels to return to a standing position.
  4. 04Transfer the momentum from the legs into the arms to press the barbell directly over the crown of the head.
  5. 05Lock the elbows out at the top while exhaling before lowering the bar back to the collarbones.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Thruster

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive the barbell upward as the hips reach full extension to utilize leg drive for the overhead press phase.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Thruster questions

What muscles does Barbell Thruster work?

Barbell Thruster is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Barbell Thruster correctly?

Clean the barbell to the front rack position with elbows high and feet shoulder-width apart. Inhale and descend into a deep squat until the hips pass below the knee line. Drive upward aggressively through the heels to return to a standing position. Transfer the momentum from the legs into the arms to press the barbell directly over the crown of the head. Lock the elbows out at the top while exhaling before lowering the bar back to the collarbones.

What is the A90 coach tip for Barbell Thruster?

Drive the barbell upward as the hips reach full extension to utilize leg drive for the overhead press phase.

Is Barbell Thruster suitable for beginners?

Barbell Thruster is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Thruster?

Barbell Thruster uses barbell.

A90 Intelligence

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