Strength

Dumbbell Thruster

The Dumbbell Thruster is a comprehensive exercise combining a squat and overhead press, targeting legs, core, and upper body. Regular practice can enhance total body strength and endurance.
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Dumbbell Thruster instructions
Step-by-step instructions
1
Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
2
Bend your knees and lower your body into a squat, keeping your chest up and heels flat on the floor.
3
Push through your heels to stand back up, using the momentum to press the dumbbells overhead.
4
Lower the dumbbells back to shoulder height while simultaneously descending back into a squat.
5
Repeat these steps for the programmed number of repetitions while maintaining proper form.
Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
Bend your knees and lower your body into a squat, keeping your chest up and heels flat on the floor.
Push through your heels to stand back up, using the momentum to press the dumbbells overhead.
Lower the dumbbells back to shoulder height while simultaneously descending back into a squat.
Repeat these steps for the programmed number of repetitions while maintaining proper form.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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