Dumbbell Thruster
Dumbbells at the shoulders; deep squat, then drive up and press them overhead in one motion.
How to do it
Setup
Dumbbells at the shoulders, elbows forward; feet shoulder-width.
Steps
- Squat to full depth with the bells racked.
- Drive up hard and let the momentum carry into the press.
- Finish with the dumbbells locked overhead; return to the shoulders.
Common mistakes
Splitting it into squat, stop, press: one continuous drive is the point. Elbows dropping in the squat: keep the rack solid. Leaning back at the press: ribs down, brace the abs.
Breathing
Inhale down, exhale from the drive through the lockout.
