Thursday, August 27, 2009

Backside barbell thruster

The barbell thruster is an exercise generally performed as part of a circuit or combo of exercises designed to provide an anaerobic challenge. It’s a staple of the daily workouts of the day (WODs) posted on the CrossFit internet fitness website.

The barbell thruster begins by taking a barbell off a squat rack and positioning it in a front squat starting position. You perform a front squat, sometimes to a bottom depth of a bench or large ball and then drive the barbell upwards and perform a push press for one rep. The barbell thruster is a whole-body exercise that, if performed for high reps, will definitely provide a cardiovascular anaerobic challenge.

A variation of the classic barbell thruster is one I call the backside barbell thruster. It's a combo of a traditional squat to as low a depth as you can manage, followed by a wide-grip behind-the-neck push press. Here’s a short video of me demonstrating it:

Obviously, you’ve got to have good shoulder flexibility to perform the backside version. I’ve found the wider-grip actually makes the push press easier. Nonetheless, it provides the same whole-body workout like the traditional barbell thruster with a great cardiovascular anaerobic challenge if done in sufficient reps.

Give it a try and tell me what you think of the backside barbell thruster.

Pax Domini sit semper vobiscum


Franklin said...

Those last three reps were killers .. nice work!

I had a lot difficulty with BTN push presses until one of coaches recommended proceeding each one with a back squat, however connecting the two together is brilliant! Can't wait to give them a shot.

Pierini Fitness said...

Franklin, this combo works really well with a BTN split jerk also.

Thanks for the visit. Hope all is well. Have a great weekend!