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Thruster (Dumbbell)

Front squat into overhead press in one fluid motion with dumbbells. The ultimate HIIT compound movement. Works virtually every muscle in the body in one movement. Extremely high calorie burn due to the full-body demand. Builds the squat-to-press power transfer used in sports.

How to Do Thruster (Dumbbell): Step by Step

  1. Dumbbells at shoulders, squat to parallel
  2. Explode up and press dumbbells overhead in one motion
  3. Use the leg drive to power the press
  4. Lower dumbbells to shoulders as you descend into next squat

Common Mistakes to Avoid

  • Pressing and squatting as separate movements instead of one fluid motion
  • Not squatting deep enough to generate leg drive
  • Pressing with arms only — the power comes from the legs

Thruster (Dumbbell) Tips

  • The squat and press should blend together — there's no pause at the top of the squat
  • Start light to learn the timing before adding weight
  • In HIIT workouts, thrusters at moderate weight are one of the most metabolically demanding exercises

Muscles Worked

quadsshoulderstricepscore
Equipment dumbbells
Tracking Count reps

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