Dumbbell Thruster
Cardio & Conditioning · full · intermediate
Start
FinishHow to do it
Hold a dumbbell on each shoulder, squat to at least parallel, then drive up out of the hole and use that momentum to press both dumbbells straight overhead in one unbroken movement.
Muscles worked
Primary: full · Also works: quads, shoulders, glutes, core
Equipment
Dumbbells
Common mistakes
- Pausing at the top of the squat and turning it into a squat plus a separate press, which loses all the leg drive
- Letting the ribs flare and the back arch as the weights lock out overhead
- Pressing the weights forward in front of the head instead of finishing with them stacked over the shoulders
Variations
- Single dumbbell goblet thruster
- Alternating single-arm thruster
- Barbell thruster from the front rack
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee or shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
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