Dumbbell Thruster: Squat to Overhead Press
The dumbbell thruster combines a squat with an overhead press. The legs initiate the upward movement before the shoulders and triceps finish the press.
Execution
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1
Stand with your feet around shoulder-width apart and hold the dumbbells at shoulder height.
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2
Bend your knees and hips into a squat while keeping your heels down and trunk controlled.
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3
Stand up and use the smooth upward drive to press both dumbbells overhead.
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4
Lower the weights back to your shoulders before starting the next squat.
Technique
Keep the knees aligned with the feet and avoid arching the lower back overhead. Practise the squat and press separately before combining them.
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