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Dumbbell Thruster

Front squat → overhead press in one movement.

IntermediateDumbbells4 × 10
Dumbbell Thruster demonstration thumbnail — How To | Perform Dumbbell Thruster - With Efficiency & Good Mechanics
Full bodyDumbbells

Dumbbell Thruster

Demo · Mayhem Athlete

Verified Dumbbell Thruster demonstration by Mayhem Athlete. Click to play.

How to do the Dumbbell Thruster

  1. 1Drive from squat into press
  2. 2Full lockout overhead
  3. 3Breathe at the top

Benefits of the Dumbbell Thruster

  • Builds strength and size in the full body explosively, training power as well as size
  • Trains each side independently, exposing and fixing left-right imbalances
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services