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