Thrusters
Thrusters improve coordination, muscular endurance, and balance. They help you gain both upper and lower body strength by working the quadriceps, glutes, and shoulders. Thrusters can also help you develop a strong core.
INTERMEDIATE
Dumbbell Thrusters
A full-body power exercise combining a squat with an explosive overhead press, targeting the legs, glutes, shoulders, and core while building strength, coordination, and conditioning.
Instructions
- 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.
- Press your entire foot into the floor and straighten your legs.
- When you return to the starting position, use the momentum of the front squat to push the dumbbells up into a push press.
- Exhale as the dumbbells lock in place and slowly invert them, bringing them back to your shoulders. Repeat for the desired number of repetitions.
Tips
- 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.
Alternative Exercises
Bodyweight Hip Thrusts
A glute-focused exercise performed on the floor using bodyweight resistance to drive the hips upward, improving glute strength, hip extension power, and overall posterior-chain activation.
Dumbbell Shoulder Press
Dumbbell Shoulder Press is one of the best exercises for strengthening your shoulders and upper back. The biggest benefactor of the dumbbell shoulder press is the front portion of your shoulder muscle (anterior deltoid); however, deltoids, triceps, trapezi...
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