Barbell Power Clean Thruster

Advanced

This compound lift combines a power clean, front squat, and overhead press, targeting the quads, shoulders, and core. It is used to develop explosive full-body power, coordination, and high-intensity conditioning.

About Exercise

Equipment

Barbell, Plates

Difficulty

5/5 • Advanced

Primary Muscle Groups

Quads, Glutes

Secondary Muscles

Abs, Triceps

Popularity Score

Goals

Power

Conditioning

Hypertrophy

Stability

Training Style

CrossFit

Weightlifting

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Large

Noise Level

High

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max

Shoulders

7/10

Anterior Delts, Medial Delts

Traps

7/10

Upper Traps

Hamstrings

6/10

Biceps Femoris, Semitendinosus

Lower Back

6/10

Erector Spinae

Abs

5/10

Rectus Abdominis, Transverse Abdominis

Triceps

5/10

Lateral Head, Medial Head

Programming

Typical Rep Range

3-8 reps

Rest Between Sets

90-180 seconds • Rest longer for maximal power efforts; shorter for conditioning sets.

How to Perform

Place the barbell on the floor. Stand with feet hip-width apart and shins close to the bar. Grip the bar with extended arms, flatten your back, and keep your hips slightly above knee level.

Initiate the pull explosively, driving through the floor while extending your hips and knees.
Shrug the shoulders and pull the bar up the torso into a high pull position.
Drop quickly beneath the bar, rotating elbows to catch the bar in the front rack position (Power Clean).
Immediately descend into a front squat, keeping your chest up and elbows lifted.
Explosively drive up from the squat, immediately transitioning into an overhead press (Thruster).
Finish the press with the bar locked out directly over the middle of your feet.
Carefully lower the bar to the front rack, then back to the floor with control.

Coaching Tips

Form Cues

Fast elbows under bar.
Chest up high in catch.
Drive through the floor.
Maintain core tension.
Full extension overhead.

Breathing

Inhale deeply and brace the core before initiating the clean; hold the breath through the squat and press, exhaling only upon completing the lockout overhead.

Tempo

X-0-1

Range of Motion

The bar moves from the floor to the locked-out position overhead. The hips must descend below parallel during the squat portion.

Safety

Safety Notes

This exercise requires high technical proficiency; start very light.
Do not attempt if you have acute shoulder, back, or wrist pain.
Maintain a neutral spine throughout the entire lift, especially the clean.
If using heavy weights, ensure you are on a lifting platform or using bumper plates to drop the bar safely.