Dumbbell Thruster

Setup

1. 01Clean or curl two dumbbells to the shoulders with palms facing in or slightly forward.
2. 02Rest the dumbbells lightly on the shoulders with elbows slightly forward.
3. 03Set a squat stance with feet shoulder width apart.
4. 04Brace the trunk before the first descent.

Execution

1. 01Squat to at least parallel while keeping the dumbbells on the shoulders.
2. 02Drive up hard out of the bottom without pausing.
3. 03Use the leg drive to launch the dumbbells and press them to lockout overhead.
4. 04Lower the dumbbells back to the shoulders as you descend into the next rep.

Checkpoints

• -The press begins as a continuation of the squat drive, not a separate strict press.
• -Elbows finish locked out with the dumbbells stacked over the shoulders.
• -Heels stay down through the squat portion.
• -Torso stays upright with the dumbbells racked, not drifting forward.

Common mistakes

• -Pausing at the top of the squat and pressing from a dead stop.
• -Cutting squat depth as fatigue builds.
• -Pressing the dumbbells forward instead of straight up.
• -Letting the lower back arch hard at overhead lockout.