Dumbbell Thruster Exercise
The dumbbell thruster is a great full body movement that works your upper and lower body at the same time. To start off clean a pair of dumbbells up to your shoulders.
- Push your hips back and bend your knees to perform a squat. Go as low as you can, then reverse the movement and stand back up. When you extend back to starting position, press the dumbbells over your head.
- Return the dumbbells back to your shoulders. Continue the movement by squatting down. Hence, the thruster is simply a combination of the dumbbell squat and dumbbell press.
Thruster Variations
This movement has a lot of variations. You can make this movement harder by:
- Performing a clean before each repetitions. So instead of just squat and press, each repetition is now clean, squat and press.
- Perform a squat thrust, clean, then squat and press. To do a squat thrust holding dumbbells:
- Stand with your feet shoulder width apart, holding a dumbbell in each hand.
- Squat down, place the dumbbells on the floor. Hold on to the dumbbells.
- Kick your legs out so that you are in pushup position with your hands gripped around the dumbbells.
- Perform a pushup.
- Bring your legs back in and stand up.
- Perform a clean.
- Perform a thruster.
- Perform the Thruster using Kettlebells
- Perform the Thruster using Barbells.
Best Exercises to Pair with Thrusters
A great way to design an intense workout using thrusters is to perform supersets. A superset is where you alternate between two exercises with little to no rest in between each set.
The best exercises to pair with thrusters are chest, back, or hamstring exercises. Hence, you can choose from one of the following movements to superset with Thrusters:
- Pushups
- Pullups
- Dumbbell Swings
- Dumbbell Chest Press
- Dumbbell Bent Over Row
- Hindu Pushups
- Dumbbell Deadlift
- Dumbbell Snatch
- Chinups
- Dips
For more dumbbell training workouts, exercises, and training techniques, check out the Gladiator Body Workout. Click here for more information.
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