Dumbbell Thruster

Dumbbell Thruster

Type: Compound Muscle: Quadriceps Equipment: Dumbbell

A full-body squat and press that builds leg, shoulder, and core strength.

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+Trains strength and conditioning together
+Works many muscles at once
–Technique breaks down when fatigued
–Shoulder mobility can limit range

This exercise targets:

Quadriceps

Quads

Shoulders

Front Delts

Side Delts

–

Glutes

–

Triceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Stand feet shoulder-width, dumbbells at shoulders, palms in
Brace your core, keep chest up, heels flat
Squat down to at least thighs parallel, knees tracking over toes
Keep dumbbells racked; elbows slightly forward, back neutral
Drive through heels to stand explosively
As you rise, press dumbbells overhead to full lockout
Finish with biceps by ears, ribs down; don’t arch your lower back
Lower dumbbells back to shoulders and descend into the next rep