Dumbbell One-Arm Thruster
The thruster with a single dumbbell racked at one shoulder; the one-sided load makes the trunk resist leaning as you squat and press.
How to do it
Setup
One dumbbell racked at the shoulder, the free arm out to the side, feet shoulder-width.
Steps
- Squat to parallel with the bell at the shoulder.
- Drive up and press the bell overhead in one motion.
- Lower it to the shoulder on the way down; switch sides after the set.
Common mistakes
Torso leaning away from the bell: stay square. Pressing with the arm alone after standing: the leg drive starts the press. Elbow flaring out wide at the shoulder: keep it in front.
Breathing
Inhale down, exhale through the drive and press.
