Barbell Squat Press
A dynamic, full-body compound movement combining a front squat with an overhead press, primarily targeting the quads, glutes, and shoulders to build explosive power and conditioning.
About Exercise
Equipment
Barbell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Shoulders
Secondary Muscles
Hamstrings, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Shoulders
9/10Anterior Delts, Medial Delts
Glutes
7/10Glute Max
Triceps
6/10Long Head, Lateral Head
Hamstrings
4/10Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
45-120 seconds • Use longer rest periods for strength/power, shorter rest for conditioning circuits.
How to Perform
Start standing with feet shoulder-width apart, holding the barbell in a front rack position across the shoulders, gripping slightly wider than shoulder-width with elbows pointing forward and high.
- Keeping your chest up, initiate a deep squat, descending until your hips are below your knees.
- Drive powerfully upward through your heels, straightening your hips and knees explosively.
- Use the upward momentum to transition immediately into a vertical press.
- Press the barbell overhead until your arms are fully extended and locked out directly above your head.
- Lower the bar under control back to the front rack position to prepare for the next rep.
Coaching Tips
Form Cues
- Elbows stay high
- Sit between your knees
- Punch the ceiling
- One continuous movement
- Drive through your heels
Breathing
Inhale deeply while squatting down; exhale forcefully as you drive up and punch the bar overhead. Maintain a tight core brace throughout.
Tempo
2-0-1
Range of Motion
The hip crease must drop below the top of the knee. The barbell must finish directly overhead with fully locked elbows.
Safety
Safety Notes
- Practice with light weight to master the fluid transition.
- Ensure sufficient shoulder and thoracic mobility before attempting heavier loads.
- If you cannot maintain a neutral spine, reduce the depth or load.
Spotting
Not recommended due to the ballistic nature of the movement; use bumper plates and practice safe bail-out procedures.
Common Mistakes
- Pressing the bar out in front of the body.
- Failing to reach full depth in the squat.
- Pausing between the squat and the press.
- Allowing elbows to drop during the squat phase.
When to Avoid
- Acute knee or shoulder joint pain.
- Severe lower back injury or instability.
- Limited wrist mobility preventing a proper front rack position.
Flexibility Needed
- Full depth squat mobility.
- Sufficient ankle dorsiflexion.
- Full shoulder flexion overhead.
Build Up First
- Competency in the Barbell Front Squat.
- Competency in the Barbell Overhead Press.
- Basic explosive power generation.
Also known as
Barbell Thruster, Barbell Squat to Press, Squat Thruster, Thruster
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