HyperBody
Exercise library · Legs

Dumbbell Thruster.

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

IntermediateDumbbells
Dumbbell Thruster
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Front delts · Triceps
The play-by-play

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

What separates good from great

Pro cues.

  • Use the leg drive to start the press

  • Keep the core braced throughout

  • Move smoothly between the squat and press