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운동 라이브러리
Dumbbell Thruster
A front squat flowing directly into an overhead press with dumbbells, training the whole body with high metabolic demand.
기타덤벨Squat to press
주동근
대퇴사두삼각근
협응근
둔근삼두코어등 상부
장비
덤벨
패턴
Squat to press
준비 자세
- 01Clean or curl two dumbbells to the shoulders with palms facing in or slightly forward.
- 02Rest the dumbbells lightly on the shoulders with elbows slightly forward.
- 03Set a squat stance with feet shoulder width apart.
- 04Brace the trunk before the first descent.
수행
- 01Squat to at least parallel while keeping the dumbbells on the shoulders.
- 02Drive up hard out of the bottom without pausing.
- 03Use the leg drive to launch the dumbbells and press them to lockout overhead.
- 04Lower the dumbbells back to the shoulders as you descend into the next rep.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 5 sets of 8 to 15 reps with moderate dumbbells for conditioning.
- -Heavier sets of 5 to 8 reps make it a full-body strength-endurance builder.
- -Choose a load you can press smoothly for every rep; the squat is rarely the limiter.