Thrusters
Hold dumbbells at shoulders. Squat with chest up, knees tracking toes, core braced. Drive through heels to stand and press overhead in one motion, building shoulder, quad, and core strength.
Muscles worked
Primary
Equipment
How to do it
- Hold the dumbbells at the shoulders with elbows in front of the body.
- Set your feet about shoulder width and brace the core.
- Squat down with knees tracking over the toes and chest tall.
- Drive up explosively through the legs.
- Use the upward momentum to press the dumbbells overhead to lockout.
- Lower the dumbbells back to the shoulders before the next rep.
Watch for
- Elbows dropping during the squat.
- Pressing before the legs finish driving up.
- Leaning back hard at the top of the press.
Breathing
Inhale and brace at the top, exhale through the press lockout.
Tip
Time the press with the leg drive so the dumbbells float up rather than being pressed cold.
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