Full bodyIntermediateCompound
Dumbbell Thruster
Front squat into an overhead press in one movement.
Benefits
- Full-body conditioning
- Saves time
How to do it
- Dumbbells on the shoulders
- Squat down, drive up and press in one motion
- Lock out overhead
Common mistakes
- Pressing before standing up
- Arching the back overhead
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 90 s
- Reps in reserve
- 2
- Load step
- 1 kg
Safety and limitations
- Shoulder · Avoid
Avoid with a moderate or worse shoulder limitation; use an easier alternative. - Knee · Avoid
Avoid with a severe or worse knee limitation; use an easier alternative.
Alternatives
Similar
No equipment
Easier
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