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Dumbbell Sumo Thruster
A full-body compound exercise combining a wide-stance sumo squat with an explosive overhead press using dumbbells, targeting quads, glutes, shoulders, and triceps to build power and conditioning.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Shoulders
7/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Hamstrings
6/10Biceps Femoris, Semitendinosus
Adductors
5/10Adductor Magnus
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet wider than shoulder-width, toes pointed out 30-45 degrees. Rack dumbbells on shoulders with elbows high and palms facing each other.
- Lower into a sumo squat until thighs are parallel to the floor.
- Drive through heels to explosively stand up.
- Use leg momentum to press dumbbells overhead to lockout.
- Lower dumbbells controlled to shoulders.
- Immediately descend into the next squat.
Coaching Tips
Form Cues
- Drive through heels
- Keep core braced
- Elbows high throughout
- Knees track over toes
- Explode from hips
Breathing
Inhale as you squat down; exhale forcefully as you drive up and press overhead.
Tempo
2-0-1
Range of Motion
Squat from full standing to thighs parallel or below; press from shoulders to full arm extension overhead with biceps by ears.
Safety
Safety Notes
- Maintain neutral spine to avoid lower back strain
- Ensure proper shoulder mobility to prevent impingement
- Start with light weights to master form
- Avoid if acute knee or shoulder pain present
Spotting
Spot by assisting on the overhead press if form breaks; not typically needed for lighter loads, use safeties for heavy sets.
Common Mistakes
- Knees caving inward
- Rounding the back
- Pressing with arms only
- Letting dumbbells drift forward
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Knee joint issues
Flexibility Needed
- Ankle dorsiflexion for squat depth
- Shoulder flexion for overhead press
Build Up First
- Master basic sumo squat form
- Competent overhead press technique
Also known as
Sumo Dumbbell Thruster, DB Sumo Thruster, Dumbbell Sumo Squat Press
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