Barbell Thruster

A front squat into an overhead press in one motion — the conditioning workhorse that hits legs, shoulders, and lungs at once.

Legs Barbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

none

Step by step

Set the bar in a front-rack position across the front of your shoulders with elbows lifted high.
Stand with feet shoulder-width apart, brace your core, and keep your chest tall throughout the lift.
Drop into a full front squat by sitting your hips back and tracking your knees over your toes.
Drive hard out of the bottom and use that leg drive to launch the bar off your shoulders.
Press the bar overhead in one fluid motion, finishing with arms locked out and biceps near your ears.
Lower the bar back to the front rack under control and reset for the next rep without pausing.

Log your sets. After a few weeks you will see whether it is moving. Free.