Dumbbell Thruster
The Dumbbell Thruster is a compound movement combining a front squat and an overhead press. It targets the quads, glutes, shoulders, and triceps to build full-body power and conditioning.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Shoulders
Secondary Muscles
Abs, Lower Back, Hamstrings
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis
Shoulders
8/10Anterior Delts, Medial Delts
Glutes
7/10Glute Max
Triceps
7/10Lateral Head, Long Head
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Hamstrings
4/10Biceps Femoris
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-90 seconds • Shorter rest (30-60s) for conditioning sets, longer (60-90s) for strength/power focus.
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in each hand racked at your shoulders, palms facing inward or slightly forward. Keep your core tight and maintain an upright torso position throughout.
- Initiate the movement by squatting down, keeping your chest tall and elbows high.
- Descend until your thighs are parallel or slightly below parallel to the floor.
- Explode upward, driving hard through your heels to stand quickly.
- Use the momentum from the hip drive to immediately press the dumbbells overhead.
- Finish with arms fully extended and weights centered over the middle of your feet.
- Control the dumbbells back down to the shoulder rack position as you start the next squat.
Coaching Tips
Form Cues
- Drive through the heels
- Chest up and forward
- Punch to the sky
- Seamless transition
- Elbows stay high
Breathing
Inhale deeply during the squat descent and brace your core, then exhale forcefully as you drive up and press the weights overhead.
Tempo
1-0-X
Range of Motion
Lower the hips until the thighs are parallel to the floor, and extend the arms fully overhead until the elbows lock out.
Safety
Safety Notes
- Use moderate weight, as this is a high-speed, high-demand movement.
- If limited by shoulder mobility, focus on reducing depth rather than compensating with the low back.
- Drop the dumbbells quickly and safely if you cannot finish the rep.
Spotting
Not recommended; use lighter weight or bail safely by dropping the dumbbells forward if unable to complete the rep.
Common Mistakes
- Relying only on arm strength for the press
- Allowing the torso to collapse forward in the squat
- Not fully locking out the arms overhead
- Pausing excessively between the squat and press
When to Avoid
- Acute shoulder impingement or pain
- Severe knee pain or instability
- Acute lower back disc issues
Flexibility Needed
- Good thoracic spine extension
- Adequate ankle dorsiflexion for squat depth
- Sufficient shoulder flexion for full overhead lock-out
Build Up First
- Competent overhead pressing technique
- Proficient bodyweight squat depth
- Ability to stabilize the core under load
Also known as
Squat to Shoulder Press, Dumbbell Squat Press, Squat with Overhead Press, Dumbbell Squat to Press, Thrusters
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