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Dumbbell Thruster

W
Level: Average

The thruster is a serious compound (utilizes more than one joint) exercise that combines a clean, front squat and push-press.

Dumbbell

Description

How to do Dumbbell Thruster:

 

- Position dumbbell in front of shoulders with elbows pointing slightly forward and torso tight.

- Position feet slightly wider than shoulder width, pointing outward slightly.

- Descend until knees and hips are fully bent or until thighs are just past parallel to floor.

- Knees travel slightly outward in direction of toes.

- Raise body upward by extending knees and hips.

- Accelerate when nearing top of squat, drive dumbbells up off shoulders, and throw weight overhead by extending arms upward. Immediately lower weight by bending arms.

- As weight descends, bend legs, and catch dumbbells in front of shoulders as knees are bending at approximately 90°.

- Repeat movement sequence in quick succession.