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Full Body · Intermediate

Dumbbell Thruster

Dumbbell Thruster for conditioning focused on full-body coordination.

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Dumbbell Thruster demonstration

Exercise overview

Training details

Full BodyQuadricepsGlutesShouldersTricepsCoreCardio

Equipment

Dumbbell

Sets × time

3 × 40 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Hold the dumbbells at shoulder height with feet in squat stance.
  2. 02Squat down while keeping the dumbbells close to the shoulders.
  3. 03Drive up powerfully and continue the motion into an overhead press.
  4. 04Finish with both dumbbells stacked over the shoulders and ribs down.
  5. 05Lower the dumbbells to the shoulders before the next squat.

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Variations

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

Harder progressionDumbbell Swing to Squat and PressHarder progressionDumbbell Hang Clean ThrusterRelated variationDumbbell Single Arm ThrusterRelated variationDumbbell Squat 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 Thruster (Squat to Press)Comparable substituteKettlebell Turkish Get-Up (Squat style)Comparable substituteBarbell Hang SnatchComparable substituteSquat JumpComparable substituteKettlebell Clean & Goblet SquatComparable substituteKettlebell Hang Power Clean

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