Olympiccompound
BARBELL THRUSTER
Front squat into an overhead press in one fluid movement. High metabolic demand.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Hold the barbell in the front rack position.
- 2
Descend into a full front squat.
- 3
Drive out of the squat and use the momentum to press the bar overhead.
- 4
Lock out overhead at the top.
- 5
Lower back to the front rack and immediately descend.
THE STANDARD
Full squat depth. Full lockout overhead. One continuous movement.
COACHING CUES
Full depthDrive through the squat into the pressFull lockout overhead
COMMON MISTAKES
Partial squat depth.
Not locking out overhead.
Pausing between squat and press.
SCALING / SUBSTITUTIONS
Dumbbell thruster.
Front squat + push press as separate movements.
Reduce load.
300WOD APPLICATION
The barbell thruster appears at Elite and Spartan Standards as a full-body compound movement.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
OlympicMovement Type
compoundEquipment
BarbellRack
Primary Muscles
QuadricepsGlutesAnterior DeltoidsTriceps
Secondary Muscles
HamstringsAbs / CoreTrapezius
Standards
Foundation
Hoplite
Elite
Spartan