Dumbbell Thruster

oec:dumbbell-thruster

A full-body compound exercise combining a front squat and an overhead press into one fluid motion using a pair of dumbbells.

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Also called: DB Thruster, Dumbbell Squat to Overhead Press, Dumbbell Squat Press

How to do it

Stand tall with feet shoulder-width apart and toes angled slightly outward.
Clean two dumbbells to your shoulders, resting the back head of each dumbbell lightly on the shoulders with elbows high and a neutral grip.

Brace your core and descend into a full squat by bending your hips and knees until your hip crease drops below parallel.
Drive upward aggressively through your midfoot and heels, fully extending the hips and knees.
Transfer the momentum from your legs into the dumbbells, pressing them directly overhead as you reach full hip extension.
Lock out the dumbbells overhead with biceps aligned with your ears.
Lower the dumbbells back to your shoulders in a controlled descent as you immediately break at the hips and knees into the next repetition.

Inhale deeply at the top or during the descent into the squat, and exhale forcefully as you drive out of the bottom and press overhead.

Pressing too early before the hips and knees have fully extended.: Wait until your lower body reaches full extension to transfer leg drive directly into the overhead press.
Elbows dropping during the squat, causing the torso to collapse forward.: Keep your chest tall and elbows pointed forward to maintain an upright front-rack posture.
Pausing between the squat and the press, turning the movement into two disjointed lifts.: Maintain continuous momentum from the squat ascent directly into the overhead lockout.

Maintain a neutral spine under fatigue; avoid overarching the lower back at lockout overhead.
If you lose control or balance, drop the dumbbells safely down to your sides away from your body.

This record: CC-BY-SA-4.0.