On today’s episode of Live Lean TV, I’m showing you how to do barbell thrusters, also known as the barbell squat and press.
This is one of my favorite moves, for both males and females, to maximize and ignite the afterburn effect.
Barbell thrusters are a full body movement, that incorporates pretty much every single muscle in your body.
This significantly raises the amount of oxygen your body uses during the post-workout recovery period.
This excessive post-oxygen consumption, also known as EPOC, increases your metabolic rate, thus making your body burn more calories at rest.
In other words, you’ll be burning a lot of fat, even while you sleep.
It may look like a difficult complex movement, but when you break it down it is essentially two exercises combined into one continuous movement.
These two exercises include the:
Anytime you see a complex exercise that you’re a little bit nervous to try, simply break the movement down into smaller parts.
The barbell thruster exercise can be broken down into 3 basic movements:
One of the main reasons why barbell thrusters maximizes the afterburn effect, is because it targets and incorporates so many muscle groups to perform the movement.
This is why barbell thrusters really fire up your fat burners and is such a great afterburn exercise.
If you’re doing barbell thrusters at the beginning of your workout, I recommend you start with a warm up set with lighter weights.
This will safely warm up the muscles and get the synovial fluids flowing through your joints.
Once you’re properly warmed up, you can add a little more weight to bar as you start your first working set.
When it comes to barbell thrusters, the key thing to focus on is locking down your form.
Don’t be a meat head in the gym.
Check your ego at the door.
Barbell thrusters are an explosive movement, so the goal is to complete it a full range of motion, while firing and contracting the muscles with power.
Every muscle should be contracted, tight, and turned on during the set.
To safely protect your lower back during this move, it is very important to keep your core tight.
Back pain is not cool.
If you have access to a squat rack, start the exercise with the loaded barbell on the squat rack, at just under shoulder height.
To get started:
After your last rep, put the barbell back down on the floor and take a rest before your next set.
Damn that feels good.
If you do not have access to a squat rack, you will have to first get the barbell up on the front of your shoulders.
To do this, you first need to complete a barbell clean to get the barbell into the front rack position.
Here’s how to clean the barbell up to the beginning position, if you don’t have a squat rack:
Although barbell thrusters and the barbell push press look similar, they are a little bit different.
The main difference is you want to get a little bit deeper in your squat when performing barbell thrusters.
If you’re looking to maximize the afterburn effect and program your body to burn fat while you sleep, check out my Live Lean Afterburn workout program.
This program will help you burn fat and maintain muscle, 365 days a year.
Get the full Live Lean Afterburn system here.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.