Dumbbell Thruster starting positionDumbbell Thruster end position

Form guide

How to Do Dumbbell Thruster

Squat into an overhead press: a full-body calorie burner.

Level
Intermediate
Equipment
Dumbbells
Impact
Low impact
Muscles worked
Full Body
Quads
Shoulders

Step by step

  1. 1Hold dumbbells at your shoulders and squat down.
  2. 2Drive up and use the momentum to press the weights overhead.
  3. 3Lower the weights to your shoulders as you descend into the next squat.

Common mistakes

  • Pressing before the legs finish driving.
  • Shallow squats.

Alternatives

No close alternatives yet.