Dumbbell Thrusters

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing one another.
2. Perform a front squat by bending your knees and lowering your hips back and down.
3. As you reach the bottom of the squat, drive through your heels to stand up explosively, using the momentum to propel the dumbbells overhead.
4. Simultaneously, perform an overhead press by fully extending your arms, bringing the dumbbells directly overhead.
5. Lower the dumbbells back to shoulder height with control, preparing for the next repetition.
6. Perform the squat and overhead press in a continuous and fluid motion for the desired amount of time, or repetitions.

1. Aim for smooth transitions between the squat and overhead press, avoiding jerky or abrupt movements.
2. Keep your core muscles engaged throughout the exercise to maintain stability and protect your lower back.
3. Maintain a neutral spine during the squat and overhead press. Avoid arching your back excessively.
4. Exhale as you press the dumbbells overhead and inhale as you lower them back to shoulder height.
5. Ensure that your knees track in line with your toes during the squat and do not collapse inward.

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.