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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

  • Trains full body — sustained output, coordination and whole-body control explosively, training power as well as size
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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