How to do a dumbbell thruster

Setup:

1. Stance and Dumbbells: Stand with feet shoulder-width apart, holding a dumbbell in each hand.
2. Rack Position: Clean the dumbbells up to your shoulders, palms facing each other.
3. Body Position: Engage your core, keep your back straight, and head in a neutral position.

The Lift:

1. Squat: Initiate the movement by squatting down, bending at the knees and hips. Keep your back straight and chest up.
2. Squat Depth: Lower your body until your thighs are parallel to the ground or slightly below, maintaining an upright torso.
3. Drive Upward & Press: Explosively drive through your heels to stand back up. As you reach a standing position, use the momentum to press the dumbbells overhead, extending your arms fully.
4. Lockout: Briefly pause at the top, keeping your arms in line with your ears.
5. Lower with Control: Slowly lower the dumbbells back down to your shoulders and return to the squat position to start the next repetition.

Tips:

• Coordinated Movement: The thruster is a fluid movement. The squat and press should be one continuous motion.
• Maintain Core Tension: Keep your core engaged throughout the entire movement to protect your spine and maintain balance.
• Dumbbell Path: The dumbbells should travel in a straight line as you press overhead.
• Breathing: Inhale during the squat, hold your breath as you drive upwards and press, and exhale as you lower the dumbbells.