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squat to press
Dumbbell Thruster
Search GoogleDumbbell Thruster is a intermediate squat to press exercise using dumbbells. It primarily trains quadriceps and glutes and shoulders. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- quadriceps, glutes, shoulders
- Secondary
- triceps, core
- Equipment
- dumbbells
- Mechanic
- compound
Setup
- — Prepare the dumbbells and clear the movement area.
- — Set your stance, grip, and starting position before beginning dumbbell thruster.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Stand powerfully from the squat and transfer that leg drive into a controlled overhead press.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the squat to press.
- — Stand powerfully from the squat and transfer that leg drive into a controlled overhead press.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo dumbbell thruster
Regressions
- — Supported or reduced-range dumbbell thruster