Thruster With Dumbbells

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