Dumbbell Thruster

Whole body
Dumbbell Thruster gif

Coach's Tips

Please proceed with a weight that is not too heavy because the dumbbell is raised above your head. It's a very effective workout not only to improve your whole body strength but also to burn calories!

How to Dumbbell Thruster

Starting Position

1. Stand with your feet shoulder-width apart, holding a pair of dumbbells in your hands, palms facing each other.

2. Keep your chest up, core engaged and your back straight.

Proper Form

1. Keeping your core engaged, bend your knees and lower your body into a squat.

2. When your thighs are parallel to the floor, press through your heels to stand back up.

3. As you stand, press the dumbbells overhead, extending your arms upward until your arms are fully extended and the dumbbells are above your head.

4. Return to the starting position, bringing the dumbbells back to your shoulders.

Breathing Technique

1. Take a deep breath in before starting the exercise.

2. As you lower into the squat, exhale.

3. As you stand and press the dumbbells up, inhale.


1. Keep your back straight throughout the entire movement.

2. Don't lock your elbows out at the top of the movement.

3. Don't let your knees cave in as you lower into the squat.

4. Avoid dropping the dumbbells at the bottom of the movement.

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