Dumbbell Thruster

The dumbbell thruster is a front squat that flows straight into an overhead press. It links your legs and shoulders in one move, so it is a strong conditioning exercise with light dumbbells.

How to do the Dumbbell Thruster

1. Hold a dumbbell on each shoulder, palms facing in, elbows in front and feet shoulder width apart.
2. Squat down until your thighs are at least parallel to the floor, chest tall.
3. Drive up out of the bottom and use that momentum to press the dumbbells overhead in one smooth motion.
4. Lock out with your biceps by your ears, then lower the dumbbells to your shoulders as you squat again.

Common mistakes

• You pause between the squat and the press. Treat it as one move. Your legs start it and your arms finish it.
• You arch your back to finish the press. Squeeze your glutes, keep your ribs down and press straight up.
• Your elbows drop in the squat. Keep your elbows in front of your body so the dumbbells stay on your shoulders.

Equipment and setup

Two dumbbells are all you need. Stagger uses a pair of 20 lbs (9 kg) for 21, 15 and 9 reps.

If your shoulders tire first, set the dumbbells down for a breath between sets, not between reps.

Easier and harder versions

Easier: Use lighter dumbbells, or do a front squat and a separate press.

Harder: Use heavier dumbbells or squat deeper. Stagger counts 21-15-9 against a 10 minute cap.

Workouts that use the Dumbbell Thruster

More full-body exercises