FULL BODY · COMPOUND
Dumbbell Thruster
A full-body movement combining a dumbbell squat with an overhead press.
Primary musclesQuads, Shoulders
Secondary musclesGlutes, Triceps, Core
EquipmentDumbbells
DifficultyIntermediate · Squat to Press
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Hold dumbbells at the shoulders and squat under control.
- Drive upward through the legs and use the momentum to press overhead.
- Lower the dumbbells back to the shoulders before the next rep.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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