Dumbbell Thruster
Hold a dumbbell in each hand at shoulder height with your elbows under your wrists and feet shoulder-width apart. Drop into a full front squat, keeping your chest up and core braced, then drive explosively out of the bottom and use the upward momentum to press both dumbbells overhead in one fluid motion. Lower the dumbbells back to your shoulders as you descend into the next squat. Keep the movement continuous, linking the squat and press into a single powerful action.
How it is executed
- Hold a dumbbell in each hand at shoulder height with your elbows under your wrists and feet shoulder-width apart.
- Drop into a full front squat, keeping your chest up and core braced, then drive explosively out of the bottom and use the upward momentum to press both dumbbells overhead in one fluid motion.
- Lower the dumbbells back to your shoulders as you descend into the next squat.
- Keep the movement continuous, linking the squat and press into a single powerful action.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Dumbbell
- Movement pattern
- Full body
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
