Barbell Thruster
What is this machine?
Tanko Thruster on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Glutes.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleGlutes
Secondary muscles–
Equipmentvapaat painot
Movement patternpush
Difficultyintermediate
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Pressing the bar with arms only instead of using the leg drive out of the squat to power the press. Dropping the elbows in the front rack, which collapses the chest and dumps the bar forward. Cutting the squat depth short to save energy, turning the lift into a half-rep push press. Catching the bar on the shoulders too hard on the way down, which beats up the front delts over volume.
💪 Where you should feel it: Mainly in the Glutes.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Dumbbell Thrustervapaat painot
Kettlebell Thrustervapaat painotTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Bulgarian Split Squatvapaat painot
Barbell Hip Thrustvapaat painot
Abductor Machinekuntosalilaite
Band Hip Abductionvapaat painot
Band Romanian Deadliftvapaat painot
Barbell Split Squatvapaat painot