Thruster
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
QuadsPrimary · 80%
ShouldersSecondary · 70%
GlutesSecondary · 50%
TricepsSecondary · 40%
Equipment
Barbell
How to log the weight
Total bar weight
Log the total bar weight including the bar itself — an Olympic bar is 20 kg empty.
Recovery window
~72h for the primary movers
Quads~72h
Shoulders~54h
Glutes~72h
Triceps~54h
Programming notes
Thruster is driven by the quads, with shoulders, glutes and triceps assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.