Demo & instructions
Dumbbell Thruster
Also known as: Dumbbell Squat to Press, DB Thruster
Instructions
A front squat with a dumbbell on each shoulder that flows straight into an overhead press. Leg drive does much of the pressing, making it a demanding full-body conditioning lift.
- Movement
- Squat
- Type
- Compound
- Level
- Intermediate
- Typical range
- 6–15 reps
Setup
- 1Bring a dumbbell to each shoulder with palms facing each other and one end resting lightly on the shoulder.
- 2Stand with feet about shoulder-width apart and toes turned out slightly.
- 3Lift your elbows a little in front of you and brace your midsection.
Execution
- 1Sit down between your hips into a full squat, keeping your chest tall and elbows up.
- 2Drive hard through your whole foot to stand up fast.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
