Barbell Thruster vs Criss Cross
Which one fits your Core workout plan?
Contents
Planfit users log Criss Cross more often — 188 sessions vs 38. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Barbell Thruster and Criss Cross and pick the one that fits your Core workout.
Barbell Thruster vs Criss Cross: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Criss Cross more often — 188 sessions compared to 38 for Barbell Thruster.
What most people do isn't always what fits you. Barbell Thruster and Criss Cross differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Thruster and Criss Cross Differ
| What differs | Barbell Thruster | Criss Cross |
|---|---|---|
| Muscles worked | front delts, quads, and triceps | abs, quads, and glutes |
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 38 sessions | 188 sessions |
How to Do Barbell Thruster
Barbell Thruster Muscles Worked: Core
Form
- 1. Push your hips back and do a deep squat.
- 2. Stand up and press the barbell overhead in one motion.
- 3. Lower the barbell back to your shoulders and continue to the next squat.
Coach's Tips
- 1. Engage your core to keep your back straight.
- 2. Make sure your knees don't go past your toes, and avoid excessive weight.
For a full Barbell Thruster guide with alternatives and benefits, see the Barbell Thruster exercise guide.
How to Do Criss Cross
Criss Cross Muscles Worked: Core
Form
- 1. Lie on the floor and raise both legs towards the sky at a 60-degree angle while keeping them together.
- 2. Interlock your fingers behind your head and lift your head off the floor.
- 3. Keep your toes pointed and prepare by looking at your toes.
- 4. Bend your right elbow and think of it touching your left knee while bending your knee and folding your upper body.
- 5. Do the same on the opposite side.
Coach's Tips
- If it's difficult because it's a high-intensity exercise, please substitute it with another exercise.
For a full Criss Cross guide with alternatives and benefits, see the Criss Cross exercise guide.
Frequently Asked Questions
Which is better for Core, Barbell Thruster or Criss Cross?
Planfit users log Criss Cross more often — 188 sessions against 38 for Barbell Thruster. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Thruster and Criss Cross work the same muscles?
Not quite. Barbell Thruster loads front delts, quads, and triceps, and Criss Cross loads abs, quads, and glutes.
What equipment do Barbell Thruster and Criss Cross need?
Barbell Thruster needs a barbell, and Criss Cross needs bodyweight only.
Which is easier to start with?
Criss Cross is the easier place to start. Move to Barbell Thruster once your form holds up.
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