Dumbbell Alternating Arm Thruster
The dumbbell thruster with one arm pressing per rep: squat with both bells at the shoulders, then drive one overhead while standing; switch arms each rep.
How to do it
Setup
Dumbbells at the shoulders, palms facing in, feet shoulder-width.
Steps
- Squat down with both bells held at the shoulders.
- Drive up and let the momentum press one bell overhead.
- Lower it to the shoulder on the next squat and press the other.
Common mistakes
Trunk leaning toward the pressing side: stay square, ribs down. Resting bell drifting off the shoulder: keep it racked while the other arm works. Pressing only after standing: the drive from the squat starts the press.
Breathing
Inhale down, exhale from the drive through the lockout.
