Dumbbell Thrusters | Gymacetamol

Muscles Worked

Primary

ShouldersQuadriceps

Secondary

TricepsGlutes

Quick Cues

1

Squat and press overhead

2

Explosive hip drive

3

Lock out dumbbells at the top

4

Control the descent

Equipment Needed

Dumbbells

Hold a dumbbell in each hand at shoulder height, palms facing each other.
Stand with feet shoulder-width apart.
Squat down until your thighs are at least parallel to the floor.
Drive up explosively out of the squat.
Use the momentum to press both dumbbells overhead.
Lock out with arms fully extended.
Lower the dumbbells back to your shoulders and immediately begin the next squat.
Repeat for the desired number of repetitions.

Common Mistakes

Not squatting deep enough before pressing

Pressing the dumbbells forward instead of overhead

Losing core stability at the bottom

Pro Tips

Combine the squat and press into one explosive movement

Use lighter dumbbells than your press max since the movement is demanding

Great for metabolic conditioning and full-body power

Your Progress

Variations

Barbell Thrusters

Kettlebell Thrusters

Wall Balls