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Dumbbell Thruster

AdvancedStrengthTier T4

Hold a dumbbell at each shoulder and squat until your thighs are level. Drive up and press both dumbbells overhead in one movement. You may feel your thighs, buttocks, shoulders, arms and stomach working hard.

Targets: Spine Chain (Full Spine)
Muscles: Quadriceps, Gluteus Maximus, Deltoids

Stop if

Stop the exercise if this happens. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in the shoulders, back, hips or knees, or dizziness.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

dumbbells

Home Options

  • dumbbells

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on a firm, non-slip floor with your feet about shoulder-width apart.
  • Hold a dumbbell just above each shoulder, palms facing each other and elbows slightly in front of you.
  1. Man standing upright holding a dumbbell at each shoulder with his palms facing each other.

    Step 1 of 5

    Stand tall with a dumbbell resting at each shoulder.

  2. Man in a squat with thighs level with the floor, holding a dumbbell at each shoulder.

    Step 2 of 5

    Squat until your thighs are level, dumbbells still at your shoulders.

  3. Man rising from a squat with slightly bent knees, pushing two dumbbells up above his head.

    Step 3 of 5

    Drive up and push the dumbbells up as your legs straighten.

  4. Man standing tall with both arms straight overhead holding a dumbbell in each hand.

    Step 4 of 5

    Stand tall with both arms straight overhead.

  5. Man standing upright holding a dumbbell at each shoulder with his palms facing each other.

    Step 5 of 5

    Stand tall with a dumbbell resting at each shoulder.

What you should feel

You may feel your thighs, buttocks, shoulders, arms and stomach muscles working hard, and your breathing speed up.

Breathing

  • Breathe in as you squat down and breathe out as you drive up and press; do not hold your breath.

Safety Information

Start with light dumbbells on a firm, non-slip floor with space around you. Keep your heels down and your chest up, and press the dumbbells straight up without leaning back. Stop if it hurts your shoulders, back, hips or knees, or if you feel dizzy, short of breath or weak. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.