Dumbbell Thrusters

Owen Jones

17 Sep 2024

Step 1
Get into a shoulder-width stance and lift two dumbbells up to your shoulders with a neutral grip. Inhale and do a normal front squat with dumbbells in place while bending your knees and hips.
Step 2
Press your entire foot into the floor and straighten your legs.
Step 3
When you return to the starting position, use the momentum of the front squat to push the dumbbells up into a push press.
Step 4
Exhale as the dumbbells lock in place and slowly invert them, bringing them back to your shoulders. Repeat for the desired number of repetitions.

Dumbbell Thrusters targets Glutes, Quads, Shoulders as seen below.

Stretch at the top, and don't worry about keeping your shoulders down and back.
Allow your elbows to rotate and point outward at the top of the movement, but press them firmly against your chest at the bottom.
Squeeze your glutes and tighten your abs as you press. You should not lean back excessively while pressing.

Intermediate

Intermediate

Owen Jones

17 Sep 2024