Dumbbell Thruster: The Ultimate Boost for Strength and Power

Combine a front squat with a push press and what do you get? Dumbbell thrusters.

Also called dumbbell squat thrusters, this exercise works your entire body, giving you a metabolic boost in addition to increasing strength and cardiovascular fitness. That’s why you see so many dumbbell thrusters in CrossFit workouts.

Ready to add dumbbell thrusters to your gym or home workout? Here’s all you need to know.

Dumbbell Thruster: Step-by-Step Instructions

  • Stand with your feet hip-width apart, holding a pair of dumbbells in front of your shoulders with your palms facing each other.
  • Keeping your abs engaged, push your hips back, bend your knees, and lower your body into a squat.
  • Drive through your heels, extend your hips, and, as you straighten your legs, press the dumbbells directly above your shoulders.
  • Lower the dumbbells to shoulder height as you return to a squat. Repeat for reps.

Dumbbell Thruster Form Tips

  • Keep your core engaged by tightening your entire midsection, as if you’re bracing for a punch in the gut.
  • Try to keep your back flat and your weight in your heels so you don’t tip forward.
  • Keep your elbows up and arms engaged in front of your body to keep your posture and chest square. Let them drop too low and you risk rounding your back, which can lead to less efficiency and/or injury.
  • Drive through your legs — not just your arms — to lift the dumbbells overhead.

How to Make the Dumbbell Thruster Easier

Choose a lighter load and go at a slower pace.

You still want the movement to be fluid, with no stopping, but after pressing into the standing position, you can first lower the dumbbells to your shoulders and then squat back down rather than doing both actions at once.

See Also:  Study Shows How a Weightlifting Regimen Can Boost Your Longevity

How to Make the Dumbbell Thruster Harder

Use heavier dumbbells or move at a faster pace.

Variations on the Dumbbell Thruster

1. Perform a push press:

  • Stand tall with your feet hip- to shoulder-width apart holding a pair of dumbbells by your shoulders, palms in.
  • Keeping your back flat and core braced, push your hips back and bend your knees, lowering yourself into a partial squat.
  • Push up explosively with your legs as you press the weights directly above your shoulders.
  • Lower the weights back to the starting position, and repeat.

2. Rather than dumbbells, use kettlebells or a barbell.

Benefits of the Dumbbell Thruster

“Dumbbell thrusters are a compound exercise, which means it involves more than one joint,” explains Alexa Cohen, a personal trainer at Crunch Union Square in New York City.

“Thrusters elevate your heart rate, thus improving your cardiovascular fitness and performance. They also help boost your metabolism, increase your muscular endurance and strength, and improve coordination.”

They also build power, which is a combination of strength and speed, thus promoting explosiveness and athleticism.

What Muscles Does the Dumbbell Thruster Work?

The dumbbell thruster is a full-body exercise, training both your upper half and lower half at the same time. You can expect gains (and a burn) in these muscle groups:

Lesa O'Leary
Lesa O'Leary

Lesa is a dynamic member of OzHelp’s Service Delivery Team as the Service Delivery Team Leader and Nurse. She has been with OzHelp for five years and believes in leading by example. Lesa has experience in the not-for-profit sector, as well as many roles throughout different industries and sectors, including as a contractor to the Department of Defence. She has expertise in delivering OzHelp’s health and wellbeing programs and engaging with clients in a relaxed and comfortable manner that aligns with the organisation’s vision and objectives.

Lesa has a Certificate 4 in Nursing from Wodonga Tafe, Certificate 4 in Mental Health from Open Colleges, and is currently undertaking a Certificate 4 in Training and Assessment from Tafe NSW. For the past few months Lesa has been an Education and Memberships committee member of the ACT Branch of the National Association of Women in Construction (NAWIC).