Exercises

Dumbbell Thrusters

Also known as Dumbbell Squat Thrusters and Dumbbell Squats to Presses

What It Is

A squat that flows straight into an overhead press. It works your whole body at once and gets your heart rate up fast.

How to Do It

Stand with feet shoulder-width apart, holding a dumbbell at each shoulder. Squat until your thighs are about level with the floor. Drive up hard and use that push to press the dumbbells overhead in one motion. Lower them to your shoulders as you start the next squat.

Tips

Start the press as your legs straighten, not after. Finish with your arms straight and biceps by your ears.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Power. Builds explosive strength with fast, forceful movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Front Shoulders

Equipment

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