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Dumbbell Squat Clean Thruster

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

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Dumbbell Squat Clean Thruster demonstration

Exercise overview

Training details

Full BodyQuadricepsGlutesHamstringsShouldersTricepsCore

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Lift the dumbbells from the floor with a squat clean and receive them securely at the shoulders in a full front squat.
  2. 02Stabilize the bottom position with your chest lifted, feet planted, and knees aligned with the toes.
  3. 03Drive powerfully out of the squat and transfer the leg momentum directly into an overhead press without pausing.
  4. 04Finish standing tall with both elbows locked, shoulders active, and ribs controlled beneath the dumbbells.
  5. 05Lower the weights to the shoulders and then to the floor or hang position safely before repeating.

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Variations

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

Easier regressionDumbbell Squat CleanRelated variationDumbbell Hang Clean ThrusterRelated variationDumbbell Power CleanRelated variationDumbbell 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 substituteKettlebell Clean & Goblet SquatComparable substituteSquat JumpComparable substituteKettlebell Hang Power CleanComparable substituteBarbell Thruster (Squat to Press)Comparable substituteKettlebell Turkish Get-Up (Squat style)

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