Dumbbell Thruster
- Intermediate
- Functional
- Home
- Hybrid race
The dumbbell thruster squats to at least parallel, then drives up hard so the legs carry the dumbbells straight into an overhead press in one continuous motion. It trains the quads, glutes and front delts together as a single, fast compound movement. Intermediate lifters use it in functional training, hybrid races or at home, for weight and reps in higher-intensity formats.
- Muscles
- Quads, Glutes, Front delts
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Hold dumbbells at your shoulders, feet shoulder-width.
- Squat down to at least parallel, chest up.
- Drive up hard and press the dumbbells overhead in one motion.
- Lock out, then bring them back to your shoulders.
Form cues
- Keep your heels flat through the bottom of the squat.
- Let the leg drive carry the dumbbells upward.
- Exhale hard as you press overhead.
Common mistakes
- Squat depth shortens as fatigue sets in. Hit the same squat depth on every rep.
- Press starts before the legs finish extending. Let your legs fully extend before you press.
- Dumbbells drift forward on the way up. Keep the dumbbells stacked straight over your shoulders.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon