Thruster
Thruster is a barbell other exercise for the quads, and it also works the shoulders, glutes, triceps and core. If you cannot do it, Wall Ball or Dumbbell Front Squat are good swaps.
Muscles worked
Quads · main
Shoulders
Glutes
Triceps
Core
How to do it
- Rack the bar on your front shoulders, elbows high, feet shoulder width.
- Squat down to at least parallel with an upright torso.
- Drive up out of the squat and let the speed carry the bar off your shoulders.
- Press it overhead until your arms lock, then lower it back to the shoulders.
Watch out: Pausing at the top of the squat — the press is part of the same drive.
Alternatives
Track Thruster in Anapyre. Log your sets, get suggested weights that grow as you get stronger and see your strength rank. Get early access.