dumbbell thrusters

dumbbell thrusters

I can't say it often enough, how much I love exercises that work out multiple muscle groups at the same time. It's in the same line of thought that Fit-20 workouts are meant to work your entire body in a short amount of time, it gets even better when you can do most of the work with one exercise. This one will work your calves, quads, butt, chest, shoulders, and triceps.

How to perform a dumbbell thruster
  1. start in a standing position, feet shoulder width apart, with a dumbbell in each hand held at shoulder height.
  2. drop into a squat position.
  3. explode upward into a standing position with the dumbbells over your head.  It should be one motion - not a stand followed by a shoulder press, but one motion from squatting to locking them out over your head.

images from the Mens Health video demonstration; link to video below.

Video Demonstration - click here.

double-pump dumbbell thrusters - A variation where you do a 2nd squat in-between each thruster.
  1. standing.
  2. down into squat.
  3. back up into standing.
  4. down into squat.
  5. explode into thruster.

Legal Disclaimer (don't blame me).

Warning - I am NOT a licensed physical trainer, therapist, nutritionist, or a doctor.  I am a regular guy who just happens to love exercise and fitness.

Exercise can be dangerous if done incorrectly or in excess.  I can't see you, and you can't see me, to know if you're doing an exercise incorrectly, which could lead to injury.

Please Please Please seek help / advice / counsel from a local professional before starting a new program, or before doing an exercise you're unfamiliar with.  This information is intended as a guide to point you in the right direction.  If you aren't familiar with the exercises described herein, I highly recommend seeking professional advice before trying them.