Exercise library
Full body
Dumbbell Thruster
- Primary muscle
- Full body
- Also works
- Quads, Shoulders, Glutes
- Equipment
- Dumbbell
- Movement pattern
- Carry & conditioning
- Role in a program
- Primary
How to do it
Hold a dumbbell in each hand at your shoulders and squat down to full depth. Drive up explosively and press both dumbbells overhead to lockout in one fluid motion. Return the weights to your shoulders and descend into the next rep.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the full body — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Dumbbell Power CleanDumbbellCarry & conditioning
- Dumbbell SnatchDumbbellCarry & conditioning
- Farmer's CarryDumbbellCarry & conditioning
- Barbell Clean and JerkBarbellCarry & conditioning
- Barbell Clean and PressBarbellCarry & conditioning
- Barbell Hang CleanBarbellCarry & conditioning
No-equipment alternatives
Training at home or on the road — bodyweight options for the full body: