-0:00
Dumbbell Thruster
- 1 - Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Your palms should be facing forward, and your elbows should be bent.
- 2 - Begin the movement by performing a squat. Lower your body by bending at your hips and knees while keeping your back straight and chest up. Lower yourself until your thighs are parallel to the ground, or as far as your mobility allows.
- 3 - As you rise from the squat, simultaneously push through your heels to stand up explosively while pressing the dumbbells overhead. Extend your arms fully, straightening your elbows.
- 4 - At the top of the movement, your arms should be fully extended overhead, and your dumbbells should be close together. Ensure your core is engaged to maintain stability.
- 5 - Lower the dumbbells back to shoulder height by reversing the pressing motion while descending into another squat. Keep your core engaged as you return to the starting position.
- 6 - Perform the desired number of repetitions, typically as part of a set. Start with a weight that allows you to maintain proper form.
View on App