Dumbbell thruster

The dumbbell thruster, which begins with a squat and ends with an overhead press, works the entire body at once in a single fluid motion. This exercise is often performed with kettlebells, but dumbbells are also a great option.

Benefits

  1. Helps improve coordination, muscular endurance, and balance
  2. Develops core stability
  3. Burns a lot of calories in a short amount of time
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Dumbbell thruster Images

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Dumbbell thruster Instructions

Dumbbell thruster muscle diagram
  1. Begin in a standing position with a dumbbell in each hand. Clean the dumbbells to shoulder height utilizing a jumping motion and shoulder rotation. Your palms should be facing each other and the elbows pointed forward. Look directly forward, keep your chest up, and place your feet about shoulder-width apart. This will be your starting position.
  2. Initiate the movement with a squat, flexing the knees and hips to lower your body. Descend as far as flexibility allows, maintaining good posture in the spine, hips, and knees.
  3. Pause for a brief moment at the bottom of the squat before returning to a standing position by extending the hips and knees.
  4. After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder.
  5. Return the weights to the shoulder before repeating the entire movement for additional repetitions.

Alternative Exercises for Dumbbell thruster

Push-press thumbnail image Push-press thumbnail image

Push-press

Muscle Targeted: Quadriceps
Equipment Type: Barbell
9.3
Average