Thruster (Dumbbell)

Squat down with dumbbells at your shoulders. As you stand up, use the momentum to press the weights overhead in one fluid motion.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

front shoulders

What you need and how to position yourself before starting.

dumbbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Ensure your palms are facing each other and your elbows are tucked close to your body.
Step 2Position Your Feet
- Position your feet firmly on the ground, ensuring they are flat and stable.
- Your toes should be slightly pointed out for better balance.
Step 3Engage Your Core
- Tighten your core muscles to provide stability throughout the movement.
- Keep your chest up and shoulders back.
Step 4Squat Down
- Bend your knees and lower your body into a squat position, keeping your back straight.
- Ensure your knees are aligned with your toes and do not extend past them.
Step 5Push Through Your Heels
- As you rise from the squat, push through your heels to stand up.
- Simultaneously press the dumbbells overhead until your arms are fully extended.
Step 6Lower the Dumbbells
- Lower the dumbbells back to shoulder height as you descend into the next squat.
- Maintain control of the weights and keep your core engaged.
Step 7Repeat
- Continue performing the thruster for the desired number of repetitions.
- Focus on maintaining good form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully lower the dumbbells to your sides.
- Ensure you maintain a stable stance as you set the weights down.