Thruster with dumbbells

Exercise overview

Primary muscle group: Full Body

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 30

Average per rep (lbs)*: 66

Weight counts twice!

Description: Starting Position: Stand with your feet shoulder-width apart and engage your core. Weights Placement: Stack the weights on your shoulders, keeping your elbows bent pointing forward. Begin Squat: Hinge at the hips and lower your body into a squat, imagining you are screwing your ankles, knees, and thighs down and outward to create muscle tension. Depth: Squat down until your thighs are parallel to the floor, or as low as your mobility allows. Return to Standing: Drive through your heels to push your body back up to standing. Overhead Press: As you rise, push the weights overhead, keeping your knees soft. Lower Weights: Lower the weights back to your shoulders. Repeat: Perform the movement for the desired number of repetitions.

Exercise ID: 00401

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Form: Always start with a strong, upright stance. Your feet should be shoulder-width apart, and your core engaged to support your lower back.
Use Upper and Lower Body Together: Synchronize the movement of your legs and arms. As you squat down, keep the dumbbells at shoulder height. Press through your heels as you stand up and simultaneously push the dumbbells overhead.
Controlled Breathing: Inhale as you lower into the squat and exhale as you push the dumbbells overhead. This helps in maintaining rhythm and provides better oxygen flow.
Engage Your Core: Keep your core tight throughout the movement to maintain balance and control, and to protect your spine.
Straight Path for Dumbbells: When you press the dumbbells overhead, they should travel in a straight line. Avoid letting them drift forward or backward.
Depth of Squat: Make sure you lower into a deep squat, ideally until your thighs are parallel to the floor, to fully engage your leg muscles.
Progress Gradually: If you're new to this exercise or returning after a break, start with lighter weights to ensure your technique is correct before progressively increasing the load.
Avoid Locking Out Joints: When you press dumbbells overhead, avoid fully locking out your elbows. Keep a slight bend to maintain muscle tension and protect your joints.
Warm-Up Beforehand: Ensure your body is properly warmed up with some dynamic stretches and mobility exercises to avoid injury.
Focus on Balance: Implement both legs and both arms evenly during the movement to ensure balanced strength development and avoid imbalances.

Exercise overview

Exercise tips and tricks

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