straddlyBarbell Thruster
Muscles worked
Main muscles
- Anterior Deltoid
- Gluteus Maximus
- Vastus Lateralis
- Vastus Medialis
Also working
- Lateral Deltoid
- Rectus Abdominis
- Rectus Femoris
- Triceps (Lateral Head)
- Triceps (Medial Head)
What it is
A front squat with a barbell that flows into an overhead press without pausing. Drive from the legs to launch the bar overhead. It is a common CrossFit-style conditioning lift.
Technique tips
- Front rack the bar with elbows high
- Squat to at least parallel
- Drive up and press in one motion
- Lock out with the bar over the heels
How to track your progress
Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.
