Thruster

How to do it

1. Set a barbell in a front-rack position across your shoulders, elbows high, grip just outside shoulder width.
2. Stand with feet shoulder-width apart, brace your core, and squat down until your thighs are at least parallel to the floor, keeping your chest up and elbows high.
3. Drive up explosively through your heels, using the upward momentum from the squat to carry the bar off your shoulders.
4. As your legs finish extending, press the bar overhead to full arm lockout.
5. Lower the bar back to the front rack under control as you descend into the next squat, keeping the movement continuous.

Watch it performed (opens in a new tab)