Dumbbell Thruster
Dumbbell Thruster is a power and conditioning – squat to overhead press exercise involving Quadriceps, Gluteus maximus, Anterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus, Anterior deltoid
- Secondary muscles
- Triceps brachii, Core muscles
- Exercise type
- Power and conditioning – squat to overhead press
Exercise technique
- Setup
Hold two dumbbells at shoulder height and take a comfortable squat stance.
- Rack
Bring your elbows slightly forward and keep the dumbbells close to your shoulders.
- Squat
Track your knees with your feet and lower your hips between them, keeping heels down.
- Rise
Push firmly through the floor to rise from the squat.
- Transition to press
Transfer the momentum from leg extension to the dumbbells and extend your arms overhead.
- Top
Stabilize the dumbbells over your shoulders with ribs down.
- Next repetition
Lower the weights to your shoulders and transition into the next squat under control.
Key technique points
- Connect the squat and press continuously.
- Keep the dumbbells close to your shoulders.
- Track your knees with your toes.
- Extend your hips and knees at the top.
- Do not lean back through your lower back while pressing.
- Bring the dumbbells toward your shoulders first on descent.
Common mistakes
Pausing between phases
Do not wait after the squat and lose the leg momentum.
Tipping forward
Do not let the dumbbells pull your chest toward your knees.
Knees caving inward
Do not lose leg alignment during ascent.
Incomplete press
Do not lower the weights before extending your arms.
Uncontrolled descent
Do not collapse into the squat with the dumbbells.
Colliding the weights
Do not hit the dumbbells together at the top and lose their direction.
Frequently asked questions
Dumbbell Thruster: why is “Pausing between phases” a mistake?
Do not wait after the squat and lose the leg momentum.
Dumbbell Thruster: why is “Tipping forward” a mistake?
Do not let the dumbbells pull your chest toward your knees.
Dumbbell Thruster: why is “Knees caving inward” a mistake?
Do not lose leg alignment during ascent.
Dumbbell Thruster: why is “Incomplete press” a mistake?
Do not lower the weights before extending your arms.
Dumbbell Thruster: why is “Uncontrolled descent” a mistake?
Do not collapse into the squat with the dumbbells.
Dumbbell Thruster: why is “Colliding the weights” a mistake?
Do not hit the dumbbells together at the top and lose their direction.
What should I focus on when doing Dumbbell Thruster?
Connect the squat and press continuously. Keep the dumbbells close to your shoulders. Track your knees with your toes. Extend your hips and knees at the top. Do not lean back through your lower back while pressing. Bring the dumbbells toward your shoulders first on descent.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.