Barbell Thruster

Stand with your feet shoulder-width apart and grip the barbell just outside your legs.

Explosively drive through your hips and knees to pull the barbell up to your shoulders in one fluid motion, catching it in a front squat position.

Lower your hips down and back into a front squat, keeping your chest up and core engaged.

Drive upward powerfully out of the squat, using the momentum to press the barbell overhead until your arms are fully locked out.

Lower the barbell safely back down to your shoulders and then control it back to the floor to complete the rep.