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Dumbbell Thruster: how to do it

Two dumbbells on the shoulders, squat until the hip crease is below the knee, then drive straight into a press to arms locked overhead, hips fully open.

DUMBBELL

Step by step

  1. Dumbbells cleaned to the shoulders with a flat back, elbows forward.

    01 Dumbbells cleaned to the shoulders with a flat back, elbows forward.

  2. Hip crease below the knee, heels down, then drive up hard.

    02 Hip crease below the knee, heels down, then drive up hard.

    Avoid: a squat cut short: the legs stop driving, the shoulders do it all.

  3. Let the drive launch the press, arms locked by the ears.

    03 Let the drive launch the press, arms locked by the ears.

    Avoid: pressing from a dead stop: the shoulders burn out, the back arches.

In short

  1. Clean the dumbbells to the shoulders with a flat back, elbows forward
  2. Hip crease below the knee, then drive up hard
  3. Use the drive to press, lock out with the arms by the ears
EASIER
Goblet SquatAir Squat
HARDER
Thruster

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