What equipment do you need for the barbell thruster?

You need barbell to do the barbell thruster.

What is a good barbell thruster?

For men, a good barbell thruster is about a 307.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 155 lb and elite lifters pass 482.5 lb. For women, the standards run from about 72.5 lb to 300 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Barbell Thruster

How to do the barbell thruster, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Vertical Press
Mechanic: Compound

Find more:Quads exercises Barbell exercises

How to do it

Hold the weight at shoulder level with feet shoulder-width apart. Squat down until your thighs are parallel to the floor, then drive through your heels to stand up and press the weight overhead in one continuous motion.

1Feel your quads and glutes driving the squat and your shoulders pressing the weight overhead in one fluid motion
2Keep your core tight to transfer power from the legs through the arms
3Use your momentum from the squat to help drive the press

Common mistakes

Avoid pausing excessively between the squat and press; flow into the overhead
Don't let your knees collapse inward or your lower back overarch
Avoid letting the weight drift forward; press straight overhead

Muscles worked

The barbell thruster mainly works the quads, glutes, and front delts, with the triceps, side delts, upper traps, upper abs, hamstrings, and calves assisting.