Dumbbell Thruster
Intermediate
Fluid combination of a dumbbell front squat into a push press, one of the most demanding full-body movements.
Muscle Groups
glutesquadricepscoreshoulderstriceps
Equipment
dumbbells
Coaching Cues
- 1Keep the dumbbells on your shoulders in the front rack through the squat
- 2Drive out of the bottom and use that momentum to press overhead
- 3Lock out fully at the top before starting the next rep
Standards
- 1Hip crease passes below the top of the knee at the bottom of the squat
- 2Dumbbells finish locked out overhead with full hip and knee extension
- 3The squat and press are one continuous movement — no pause at the top of the squat
Scaling Options
- •Lighter dumbbells
- •Dumbbell front squat + separate press