Thruster (Dumbbell)

Step-by-step instructions

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

1. 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.
2. 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.
3. Step 3Engage Your Core
   • Tighten your core muscles to provide stability throughout the movement.
   • Keep your chest up and shoulders back.
4. 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.
5. 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.
6. 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.
7. Step 7Repeat
   • Continue performing the thruster for the desired number of repetitions.
   • Focus on maintaining good form throughout each rep.
8. 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.