How To Do Dumbbell Thrusters

Dumbbell Thrusters Exercise

Dumbbell Thrusters is an explosive exercise that builds the shoulders, upper back, traps and forearms.

It also works the quadriceps, hamstrings, gluteus muscles, calves, hips and the lower back.

Dumbbell Thrusters requires you to maintain a tight core in order to keep your upper body in the right position and to support the lower back.

This exercise will help build power, explosiveness, agility, coordination and balance.

Dumbbell Thrusters Progression & Mobility

  • Place 2 dumbbells outside your feet.
  • Take a hip width position; bend at the hips and descend to the bottom position of the Squat to grab the dumbbells.
  • At the bottom position; your hips should be higher than the knees. Your knees should be tracking over your feet. Maintain a flat back position.
  • The dumbbells should be in line with your elbows and wrists.
  • Squat up by pushing your heels through the floor; shoulders, hips and shins should rise at the same time. As the dumbbells near knee level, push your hips forward to straighten the legs.
  • Bend at the hips and bring the dumbbells below knee level. Then explosively drive your hips forward to propel the dumbbells to your shoulders.
  • Allow the momentum to bring you back down to the bottom position of the Squat. Maintain the flat back position; hips below knee level, knees tracking over your feet. One end of the dumbbell should be on the shoulder while the other should be in line with your elbow.
  • Squat up explosively by pushing your heels hard on the floor, extending the knees and driving your hips forward to throw the dumbbells over your head. At the top position, your arms should be locked out with the dumbbells facing out and touching each other.
  • If you want to do reps, start Dumbbell Thrusters with the dumbbells at shoulder level.
  • Repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

A common fault in Dumbbell Thrusters is to position the dumbbells in front of the shoulders.

This will cause you to lose balance at the bottom position of the Squat and when you transition to Thruster.

Another common fault is not getting a full depth squat.

You will not generate enough power because you are not including the larger, stronger muscles of the glutes and hamstrings.

VariationsThrusters, Kettlebell Thruster

Dumbbell Thrusters