Dumbbell Thruster
How to do it
Starting position
- Stand with your feet shoulder-width apart and hold dumbbells in both hands
- Raise the dumbbells to shoulder height and bend your elbows slightly
- Look straight ahead and brace your core
Movement
- Push your hips back and squat down until your thighs are parallel to the floor
- Drive hard through the floor with your feet and stand up quickly
- Use the momentum from standing up to press the dumbbells all the way overhead
Breathing
Inhale as you squat down and exhale as you stand up and press the dumbbells
Trainer tips
- Rest the dumbbells on your shoulders and do a full squat
- Use the force of standing up to press straight up
- Do not break up the movement; connect it into a single motion
Cautions
- If your knees cave inward, it strains the joints, so push them out toward your toes
- Squatting too shallow
- Pressing while arching the lower back
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Front delts Quads |
|---|---|
| Secondary muscles | Glutes · Triceps · Side delts · Abs · Upper back |
| Equipment |  Dumbbell Kettlebell |
| Movement pattern | Vertical push |
| Rep range | 8–15 reps |
19 similar exercises
Representative exercise: Bodyweight Thruster
- Bodyweight Thruster
- Band Thruster
- Squat Press-Up
- Bodyweight Squat Overhead Press
- Barbell Thruster
- Landmine Squat and Press
- Dumbbell Press Squat
- Dumbbell Squat to Overhead Press
- Band Squat to Overhead Press
- Kettlebell Thruster
- Medicine Ball Thruster
- Medicine Ball Squat to Overhead Press
- Bodyweight Full Squat with Overhead Press
- Kettlebell Squat to Overhead Press
- Landmine Single Arm Shoulder Press Squat
- Dumbbell Single Arm Thruster
- Dumbbell Alternating Arm Thruster
- Kettlebell One Arm Thruster
- Kettlebell Alternating Arm Thruster
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Seated Dumbbell Shoulder PressEasierMachine Military Press (Plate Loaded)EasierDumbbell Variable PressHarderDumbbell Kneeling One Arm Bottoms Up PressHarderBarbell Overhead PressSimilar exerciseSmith Standing Military PressSimilar exerciseStanding Dumbbell Shoulder PressSimilar exerciseLandmine Single Arm PressSame muscle · different equipmentBand Shoulder PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.