This exercise involves holding a dumbbell in each hand and performing a squat, followed by a shoulder press. It targets multiple muscle groups including the legs, core, and shoulders.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Works multiple muscle groups: The dumbbell thruster is a compound exercise that targets the legs, glutes, shoulders, and triceps all at once.
- Improves cardiovascular endurance: Because the exercise involves both strength and cardio, it can help improve your overall endurance and stamina.
- Increases power and explosiveness: The explosive movement of the thruster can help increase power and explosiveness in other exercises and activities.
- Can be modified for different fitness levels: The weight of the dumbbells can be adjusted to make the exercise easier or more challenging, making it suitable for a wide range of fitness levels.
- Can be done with minimal equipment: All you need is a set of dumbbells, making it a convenient exercise to do at home or while traveling.
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height.
- Squat down until your thighs are parallel to the ground.
- As you stand up, press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder height as you squat down again.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Shoulder
Primary
Triceps
Primary
Chest
Primary
Abs
Secondary