Menu
Sign out

Barbell Squat Thrust

A compound functional exercise that combines a barbell squat with an explosive thrust movement, targeting the entire body through a dynamic, full-body movement pattern.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Start with barbell on shoulders in a squat position. Explosively thrust the barbell upward while extending your legs and hips, then return to the starting position with control.

Starting Position

Stand with feet shoulder-width apart, barbell positioned on shoulders, knees slightly bent, and core engaged.

Finishing Position

Return to the starting position with barbell back on shoulders, maintaining proper form throughout the movement.

Form Cues

Explode upward, extend fully, control descent, maintain form

Common Mistakes

Poor timing, not extending fully, using too much weight, poor form

Progression Tips

Increase weight, try variations, add tempo changes, or perform with different grips.

Regression Tips

Use lighter weight, focus on form, reduce complexity, or perform assisted version.

Safety Notes

This is an advanced exercise requiring proper technique. Stop if you experience pain in back, shoulders, or knees. Consult a professional before attempting.