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Exercise Benefits With Proper Form & Technique

Thruster With Dumbbells

through 12 votes
muscles:TrapeziusMuscle, DeltoidsMuscle, QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:TricepsMuscle, Hand FlexorsMuscle, Hand ExtensorsMuscle, Pectoralis MajorMuscle, Serratus AnteriorMuscle, Lower BackMuscle, AdductorsMuscle
required:Dumbbells (2) or Kettlebells (2)
fitness level:Hard
exercise type:Strength, Cardio
Variations available (17)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General and Specifics

  • this exercise is a combination of Squats and Shoulder Press With Dumbbells
  • it improves your balance and flexibility, especially in the hip area
  • additionally, you can save time, because many muscles are demanded at the same time
  • beginners should start with less weight

Starting Position

  • grasp two dumbbells with neutral grip
  • bring them to shoulder-height, so that the hands are next to the shoulders and the palms are pointing to each other
  • the feet are shoulder width apart and turned out a little
  • stay as upright as possible during the exercise, look ahead

Correct Execution

  • bring back your hip and bend your knees until the thighs are nearly parallel to the ground
  • the knees are now allowed to protrude the toes
  • arms and weights are inactive in the beginning
  • push yourself up through pressure on the heels
  • use the momentum at the end of the movement to bring the weights up above your head while stretching the arms
  • do not let the weights touch each other, this takes pressure from your arms
  • avoid a hollow-back
  • look straight ahead during the whole exercise
  • afterwards, bend your arms and bring the weights back to the starting position
  • go on with the next rep right away