Full body
Dumbbell Thruster
The Dumbbell Thruster is a strength exercise with dumbbells for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 15%, front delts 13% and quads (vastus lateralis) 13%.
How to do it
- Hold a dumbbell in each hand at the shoulders, palms facing in, elbows forward.
- Stand with feet shoulder-width, toes slightly out, trunk braced.
- Squat down until the thighs are at least parallel to the floor.
- Drive up out of the squat and use that momentum to press the dumbbells overhead in one motion.
- Lower the dumbbells to the shoulders as you sink into the next squat.
Tips
- Start the press as the hips reach full extension so the legs carry the dumbbells up.
- Keep the heels down through the whole squat.
- Breathe out on the press and in on the way down.
Common mistakes
- Pausing at the top of the squat and pressing with the arms only.
- Dropping the elbows so the dumbbells pull the chest forward.
- Arching the lower back at the lockout.
Muscles worked by the Dumbbell Thruster
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Free implements, more shoulder stabilising. A front squat that flows into an overhead press: quads and glutes drive up, the momentum carries into the front delts and triceps.
Dumbbell Thruster alternatives
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Frequently asked questions
What muscles does the Dumbbell Thruster work?
Mainly the gluteus maximus, front delts, quads (vastus lateralis) and quads (vastus medialis). The side delts, triceps (lateral head), quads (rectus femoris) and triceps (long head) assist.
Is the Dumbbell Thruster good for beginners?
The Dumbbell Thruster is rated intermediate. If you are new, learn the Dumbbell Squat to Press first and build up from there.
What is a good alternative to the Dumbbell Thruster?
For example the Dumbbell Squat to Press, Wall Ball and Kettlebell Thruster. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.