Barbell Thruster

Begin by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. Your elbows should be pointing forward and slightly up.

Engage your core and keep your chest up as you lower into a squat, pushing your hips back and down until your thighs are parallel to the ground.

Focus on maintaining a strong core throughout the movement to protect your lower back.

Ensure that your knees track over your toes during the squat to prevent injury.

Pressing the barbell before the legs and hips have finished extending.

Letting the elbows drop and losing the front-rack position in the squat.

Overarching the lower back at overhead lockout.