Dumbbell Thruster
Full-body compound exercise combining a front squat and overhead press with dumbbells, targeting quads, glutes and shoulders to build strength, power and endurance in functional training.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Shoulders, Glutes
Secondary Muscles
Obliques
Popularity Score
8
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
Shoulders
9/10Anterior Delts, Medial Delts
Glutes
8/10Glute Max, Glute Medius
Abs
7/10Rectus Abdominis
Hamstrings
6/10Biceps Femoris, Semitendinosus
Triceps
6/10Lateral Head, Medial Head
Obliques
5/10External Obliques
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Hold dumbbells at shoulders with neutral grip, elbows high and core braced.
- Push hips back and bend knees to lower into squat until thighs parallel to floor.
- Drive through heels to extend hips and knees explosively.
- Use momentum to press dumbbells overhead, fully extending arms.
- Lock out elbows with dumbbells above shoulders.
- Lower dumbbells to shoulders while descending into next squat.
- Maintain fluid motion without pausing.
Coaching Tips
Form Cues
- Elbows high
- Drive through heels
- Core braced
- Chest up
- Use leg power
- Fluid transition
Breathing
Inhale during squat descent; exhale forcefully during the drive and press.
Tempo
2-0-1
Range of Motion
Squat to thighs parallel or below; press to full elbow extension with arms straight overhead and biceps near ears.
Safety
Safety Notes
- Avoid if acute shoulder or knee pain
- Use light weight if new to movement
- Ensure full wrist mobility for rack position
- Stop if balance is lost
- Warm up shoulders and hips first
- Consult doctor for back issues
Spotting
Spotter assists by supporting dumbbells during press if heavy; not typically needed for moderate loads, use lighter weights solo.
Common Mistakes
- Rounding back at bottom
- Knees caving inward
- Pausing between squat and press
- Elbows dropping low
- Overarching back overhead
- Rushing without control
When to Avoid
- Acute shoulder impingement
- Knee joint instability
- Lower back strain
- Wrist limitations
Flexibility Needed
- Shoulder flexion to 150 degrees
- Ankle dorsiflexion for squat depth
- Hip mobility for full squat
Build Up First
- Master front squat form
- Proficient overhead press
- Hip hinge competency
Also known as
DB Thruster, Dumbbell Squat Press, Dumbbell Front Squat to Press
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