In a previous article we discussed the dumbbell thruster and the unique unilateral benefits it offers athletes of various fitness … How to do Dumbbell Thruster: Step 1: Grab a pair of dumbbells and hold them just above your shoulders with palms facing each other. "The kettlebell thruster mechanics are almost identical to the dumbbell, but you need to pay a little more attention to the setup and front-rack position, due to the position of the kettlebell handle," says Rouse. Dumbbell Thruster This compound exercise combines a front squat with a shoulder press, getting your heart rate up in the process. Squat hold trusters: as you perform the squat part of the thruster, pause for 3-5 seconds halfway down, scorching those quads like you mean it. Stand with feet slightly wider than hip-width apart. So, if you're new to the movement and do have a set of (manageable) dumbbells, start there before progressing to the more-technical kettlebell thruster. The dumbbell thruster allows you to use the power in your legs to press the weights overhead and finish with your biceps by your ears. T3's how-to exercise guides How to Make the Dumbbell Thruster Easier. Exercise: Dumbbell Thruster (Squat and Press) Muscle Groups: Quads, Hamstrings, Glutes, Shoulders. Dumbbell Thrusters . Step 2: Next, lower body down into a squat by bending knees and lowering hips down until thighs are at least parallel to the floor. Proper Form: Start with your feet approximately shoulder width apart in your squat position ; Hold your dumbbells in the front … Choose lighter weights and go at a slower pace. Stand with feet shoulder-width apart. June 24, 2018 by Jenny Sugar. You still want the movement to be fluid, with no stopping, but after pressing into the standing position, you can first lower the dumbbells to your shoulders and then squat … If you do get the thruster form down, your overhead press will limit the load and number of reps you could be doing for your front squat. A. Best Squat Variations Your Butt Desperately Wants You to Do These 23 Squat Variations. Importance: The dumbbell thruster is one of the most dynamic, compound, total body exercises that will not only help you get stronger but maximize your calorie burn. Deconstruct the thruster by doing several barbell overhead presses, then rack the bar, readjust your form, and immediately do several more front squats.