Dumbbell Thruster.

How to do it.

1. Step 01

   Hold dumbbells at the shoulders

2. Step 02

   Descend into a full front squat

3. Step 03

   Drive up explosively through the legs

4. Step 04

   Use the momentum to press the bells overhead

5. Step 05

   Lock out the arms at the top

6. Step 06

   Lower the bells back to the shoulders and repeat

Pro cues.

• Use the leg drive to start the press

• Keep the core braced throughout

• Move smoothly between the squat and press

Questions, answered.

What is the Dumbbell Thruster?

Squat-to-press combo that trains the legs and shoulders in one explosive movement.

What muscles does the Dumbbell Thruster work?

The Dumbbell Thruster primarily works your quadriceps and glutes. It also recruits your front delts and triceps as secondary movers.

What equipment do I need for the Dumbbell Thruster?

You need dumbbells to perform the Dumbbell Thruster.

How many sets and reps should I do for the Dumbbell Thruster?

A typical prescription for the Dumbbell Thruster is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Dumbbell Thruster good for beginners?

The Dumbbell Thruster is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.