Dumbbell Thruster

Expert Advice

Use the momentum from your squat to help drive the weights overhead, but ensure you maintain control of the dumbbells at all times.

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
Squat down, keeping your elbows up and your back straight.
As you rise from the squat, use the momentum to press the dumbbells overhead until your arms are fully extended.
Lower the dumbbells back to your shoulders as you descend into the next squat.
Repeat for the desired number of repetitions.

Primary

Shoulders20%

Glutes20%

Quads20%

Hamstrings20%

Secondary

Chest5%

Calves5%

Triceps10%

Equipment

Dumbbell

Exercise Type

Strength