AÂ FIT30 EXERCISE
Dumbbell Thrusters
Dumbbell thrusters are a compound exercise that combines a front squat with an overhead press. This movement engages multiple muscle groups, providing a full-body workout.
HOWÂ TO
How do I do Dumbbell Thrusters?
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing one another.
- Perform a front squat by bending your knees and lowering your hips back and down.
- As you reach the bottom of the squat, drive through your heels to stand up explosively, using the momentum to propel the dumbbells overhead.
- Simultaneously, perform an overhead press by fully extending your arms, bringing the dumbbells directly overhead.
- Lower the dumbbells back to shoulder height with control, preparing for the next repetition.
- Perform the squat and overhead press in a continuous and fluid motion for the desired amount of time, or repetitions.
TIPS
What are some tips for Dumbbell Thrusters?
- Aim for smooth transitions between the squat and overhead press, avoiding jerky or abrupt movements.
- Keep your core muscles engaged throughout the exercise to maintain stability and protect your lower back.
- Maintain a neutral spine during the squat and overhead press. Avoid arching your back excessively.
- Exhale as you press the dumbbells overhead and inhale as you lower them back to shoulder height.
- Ensure that your knees track in line with your toes during the squat and do not collapse inward.
MODIFICATIONS
How do I modify Dumbbell Thrusters?
Easier
- If you're new to the exercise, start with lighter dumbbells and gradually increase the weight as your strength improves.
- Initially, you can perform the thrusters with both hands on a single dumbbell until you feel confident with the movement.
- If the full range of motion is challenging, reduce the depth of the squat or the height of the overhead press until you build more strength and flexibility.
What are the benefits of Dumbbell Thrusters?
Endurance
Full-Body Strength
Improved Coordination
A dumbbell30 workout
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- Pulse Ups (00:20)
- Bicycle Crunches (00:15)
- Glute Bridges (00:20)
- Rest (00:10)
- Dumbbell Thrusters (00:20)
- Bicep Curls (00:20)
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- Dumbbell Front Raises (00:20)
- Rest (1:00)
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- High Knees (00:20)
- Jumping Jacks (00:20)
- Rest (00:20)
- Squat Curls (00:20)
- Dumbbell Squat Hold (00:20)
- Rest (00:20)
- Dumbbell Front Raises (00:20)
- Dumbbell Lateral Raises (00:20)
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- Rest (1:00)
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