鍛錬How to do Dumbbell thruster
Dumbbell thruster works the Full body (legs, shoulders, abs) with dumbbells. Key cue: “Use the drive out of the squat to press the dumbbells overhead”
Steps
- Stand with the dumbbells at shoulder height
- Squat down
- Use the drive as you stand to press the dumbbells straight up
- Bring them back to your shoulders and go into the next squat
How many: 8–12 reps
Muscles worked
Full body (legs, shoulders, abs)
Common mistakes
- Tipping forward as you squat
- Arching your back
Easier or harder
| Easier | Use lighter weights and a shallower squat |
|---|---|
| Harder | Speed up |
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.