The dumbbell thruster is a full-body exercise that combines a front squat with an overhead press using dumbbells. The exercise primarily targets the legs, shoulders, and core, but also engages the arms and glutes.
To perform the dumbbell thruster, start by holding a pair of dumbbells at shoulder level with your feet shoulder-width apart. Lower your body down into a squat position, then explosively stand up while pressing the dumbbells overhead. Lower the dumbbells back down to shoulder level and repeat for the desired number of reps.
In CrossFit, the dumbbell thruster is often used as a conditioning exercise or as part of a high-intensity workout that includes other weightlifting movements or bodyweight exercises. The weight of the dumbbells can be adjusted to increase or decrease the difficulty of the exercise, and the number of reps and sets can be modified to suit different fitness levels. The dumbbell thruster requires proper form and technique, and it is often taught by a qualified coach.
