Dumbbell Thruster
10 reps
Squat down, then drive up and press both dumbbells overhead in one motion.
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QUADS
Dumbbell Thruster
The dumbbell thruster blends a front squat with an overhead press into a single flowing rep, working the quads, shoulders and core at once. Because each weight moves independently, your body has to stabilize more than it would with a barbell. It's a time-efficient full-body builder that suits any experience level and needs almost no equipment.
How to do it
- 1
Set your feet about hip-width apart with a soft bend in the knees.
- 2
Bring a dumbbell to each shoulder, palms turned toward each other.
- 3
Sit your hips back and drop into a squat, keeping the weights close to your shoulders and your chest tall.
- 4
Push hard through your legs to stand, using that momentum to launch the dumbbells upward.
- 5
Rotate your wrists as the weights rise so your palms face forward when your arms lock out overhead.
- 6
Lower the dumbbells back to your shoulders under control and flow into the next rep.