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Barbell Thruster

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Barbell Thruster - Exercise Guide

Step 1

1. Place a barbell on a rack at a height that’s slightly below shoulder level.
2.

Step 2

Step under the barbell with the handle touching your front shoulders, collarbone, and throat. Your knees should be slightly bent.
3.

Step 3

Hold the handle with both hands using a clean grip (touching the bar with only your fingers).
4.

Step 4

Lift the barbell off the rack by pushing it upward as you push your hips forward.
5.

Step 5

Take a few steps away from the rack and stand up with your legs shoulder width away from each other. Keep your back straight, triceps parallel to the ground, and toes slightly pointed out as you do this. This is your starting position.
6.

Step 6

Proceed into a squatting position by bending your knees and hips at the same time. Continue to descend until your thighs are parallel to the floor. Inhale as you do this.
7.

Step 7

Pause for a moment then extend your knees and hips to go back to a standing position. Tighten your grip on the barbell and exhale as you do this.
8.

Step 8

Once you’re almost at the top of your movement, press the barbell up and overhead. Move your chin to the back as you do this to avoid the handle from hitting you. Continue until you’re in a standing position and arms are fully extended upward.
9.

Step 9

After that, ensure that your body is straight from head to toe.
10.

Step 10

Hold your position for a moment then slowly lower the barbell until you’re back to your starting position.
11.

Step 11

Immediately go back to a squatting position before proceeding with your next repetition.


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