Barbell Thruster
A front squat that runs straight into an overhead press without a pause.
How to do it
Setup
Bar in the front rack, elbows up, feet shoulder-width.
Steps
- Front squat to full depth.
- Drive up and let the momentum flow into the press.
- Lock out overhead; return to the rack as you descend.
Common mistakes
Squat, stop, press: ONE motion is the thruster. Elbows dropping in the squat: the rack holds. Bar pausing at the chin: it rides the wave up.
Breathing
Inhale down, exhale from the drive through the lockout.
