Dumbbell Thruster

A thruster with dumbbells at the shoulders; slightly friendlier on mobility than with a barbell.

• Compound
• Dumbbell
• Intermediate

How to do it

• Dumbbells at your shoulders, squat to parallel
• Stand up and flow straight into the overhead press
• Lower the dumbbells to your shoulders under control

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Controlled squat and an explosive press overhead

Common mistakes

• Losing the rhythm between the squat and the press
• Arching your lower back

Muscles worked

Primary

• Quads
• Shoulders

Secondary

• Glutes
• Triceps
• Core / abs

Alternatives

• Barbell Thruster
• Kettlebell Push Press