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Full Body · Intermediate

Dumbbell Single Arm Thruster

Explosive strength drill coordinating hips, trunk, and upper-body drive.

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Dumbbell Single Arm Thruster demonstration

Exercise overview

Training details

Full BodyQuadricepsGlutesShouldersTricepsCore

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold one dumbbell at the shoulder in a secure front-rack position, set your squat stance, and brace your trunk.
  2. 02Descend into a controlled squat while keeping the chest lifted, the working elbow supported, and the knees tracking with the toes.
  3. 03Drive forcefully through your whole feet and extend the hips and knees, transferring that momentum into the press.
  4. 04Finish with the dumbbell locked overhead, the shoulder active, and the torso upright without leaning to the side.
  5. 05Lower the dumbbell to the shoulder under control, reset your brace, and complete the set before switching arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell ThrusterRelated variationDumbbell Swing to Squat and PressRelated variationDumbbell Hang Clean Thruster

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Hang SnatchComparable substituteBarbell Thruster (Squat to Press)Comparable substituteKettlebell Turkish Get-Up (Squat style)Comparable substituteSquat JumpComparable substituteKettlebell Clean & Goblet SquatComparable substituteKettlebell Hang Power Clean

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