Dumbbell

thruster

This is a challenging, multi-joint exercise that targets your entire body. Using free weights instead of a barbell – though it means you’ll have to use less resistance – allows for a greater range of motion.

exercise Profile

Equipment

Dumbbells

Primary muscle groups

Quads, hamstrings, glutes, shoulders, back

Secondary muscle group

Core

1 Stand with your feet wider than shoulder-width apart, and turn out your toes slightly. Hold a dumbbell in each hand at chin height with your palms facing inwards.

2 Inhale, brace your core, push your hips back, and bend your knees until your thighs are parallel to the floor. Keep your glutes and core engaged.

3 Exhale and vigorously straighten your legs. Use the momentum and your shoulders to press the dumbbells overhead.

4 Lower the dumbbells to the starting position. That is one rep. Repeat for the number of reps given in your workout.

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Easier variation

Kettlebell thruster

Perform the exercise as described, but with one kettlebell.