Dumbbell thruster

How to do it

1. Hold a dumbbell at each shoulder with a neutral grip and high elbows, feet shoulder-width.
2. Descend into a squat, bending hips and knees to at least parallel.
3. Keep your torso upright and your heels on the floor.
4. Rise from the squat explosively by extending your legs.
5. Use the leg drive to press the dumbbells overhead until your arms extend.
6. Lower the dumbbells under control to your shoulders and chain the next rep.

Common mistakes

• Separating the press from the squat drive
• Letting the elbows drop when descending into the squat
• Pressing the dumbbells forward instead of overhead

Other variations

• Barbell thruster
• Kettlebell thruster