10 Best Barbell Thruster Alternatives for Stronger Shoulders

The Barbell Thruster is done standing with a barbell. Ranked closest by our scoring: the Kettlebell Thruster, the Double Kettlebell Jerk and the EZ Barbell Anti Gravity Press. Two harder versions, the Jerk Balance and the Clean And Jerk, are listed below as progressions rather than swaps.

Barbell ThrusterWatch the Barbell Thruster

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Thruster

The steps for the Barbell Thruster itself, so you can judge how close each substitute below really is.

Delts, with quadriceps, glutes, hamstrings, core · Barbell · Intermediate · Compound

  1. Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
  2. Lower into a squat position by bending your knees and pushing your hips back.
  3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
  4. Lower the barbell back to shoulder height as you lower back into the squat position.
  5. Repeat for the desired number of repetitions.

The 10 Best Barbell Thruster Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Thruster on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Kettlebell ThrusterPlay demonstration

    1. Kettlebell Thruster

    95% match

    Delts · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    • Kettlebell
    How to perform it
    1. Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
    2. Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
    3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
    4. Lock out your arms at the top of the movement, fully extending your elbows.
    5. Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Thruster
    • Equipment: free weights, the same as the Barbell Thruster
    • Body position: standing, the same as the Barbell Thruster
  2. Jerk Balance

    Progression

    2. Jerk Balance

    87% match

    Delts · Advanced · Compound

    Pick this when you want a harder version that still works the delts.

    • Barbell
    How to perform it
    1. This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
    2. Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
    3. Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Thruster
    • Equipment: free weights, the same as the Barbell Thruster
    • Body position: standing, the same as the Barbell Thruster
    • Balance: harder to stay steady on than the Barbell Thruster
  4. EZ Barbell Anti Gravity PressPlay demonstration

    4. EZ Barbell Anti Gravity Press

    85% match

    Delts · Advanced · Compound

    A good swap when you have an EZ bar to work with, and it still works the delts.

    • Ez-barbell
    How to perform it
    1. Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip.
    2. Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward.
    3. Press the barbell overhead, extending your arms fully.
    4. Lower the barbell back to shoulder height and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Thruster
    • Equipment: free weights, the same as the Barbell Thruster
    • Body position: standing, the same as the Barbell Thruster
  5. One-arm Kettlebell Split Snatch

    5. One-arm Kettlebell Split Snatch

    85% match

    Delts · Advanced · Compound

    Pick this when you want a harder single-arm version that still works the delts.

    • Kettlebell
    How to perform it
    1. Hold a kettlebell in one hand by the handle.
    2. Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead.
    3. After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back. Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
    4. Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return to the starting position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Thruster
    • Equipment: free weights, the same as the Barbell Thruster
    • Body position: standing, the same as the Barbell Thruster
    • Balance: harder to stay steady on than the Barbell Thruster
  6. Bradford/rocky Presses

    6. Bradford/rocky Presses

    84% match

    Delts · Advanced · Compound

    It still works the delts, through a different movement.

    • Barbell
    How to perform it
    1. Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
    2. Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
    3. Now lower the bar down to the back of the head slowly as you inhale.
    4. Lift the bar back up to the starting position as you exhale.
    5. Lower the bar down to the starting position slowly as you inhale. This is one repetition.
    6. Alternate in this manner until you complete the recommended amount of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Thruster
    • Equipment: free weights, the same as the Barbell Thruster
    • Body position: standing, the same as the Barbell Thruster

Barbell Thruster FAQ

What muscles does Barbell Thruster work?

The Barbell Thruster primarily targets the anterior and lateral deltoids, with significant secondary work from the quads, glutes, triceps, and core. During the press phase, drive the elbows up and out to emphasize anterior delt activation and maintain a rigid torso to transfer force from the hips into the shoulders.

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