Movement Library

Dumbbell Thruster

Pattern: Full Body
Trains: Muscular strength
Difficulty: Hard
Measured in: Repetitions

How to perform

1Front-squat the dumbbells, then drive up and press them overhead in one motion.
2Let the momentum from your legs power the press.

Equipment

Dumbbell

Progression

Movements in this library are chained from easiest to hardest, so you always have a next step.

Work up from

Goblet Squat

Moderate

Hold one dumbbell at your chest and squat down between your knees.

Related movements

Plank to Push-Up
Moderate
From a forearm plank, press up one arm at a time to a high plank, then lower back.
Crab Walk
Easy
From a reverse tabletop, walk forward on your hands and heels.
Inchworm
Easy
Fold forward, walk your hands out to a plank, then walk them back.

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This library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.