Dumbbell Thruster
Gym Exercise Card
Equipment
The Dumbbell Thruster is a full-body exercise that combines a squat and an overhead press, targeting strength and cardiovascular endurance. It primarily engages the lower and upper body, offering a comprehensive workout that increases power and explosiveness.
How to do it
- Stand with your feet shoulder-width apart, holding dumbbells at shoulder level.
- Perform a deep squat, keeping your back straight and chest up.
- Explode upwards, pushing through your heels and driving the dumbbells overhead.
- Ensure arms are fully extended at the top of the movement.
- Lower the dumbbells back to your shoulders as you return to the squat position.
Muscles worked
Primary Deltoid Anterior Quadriceps
Secondary Deltoid Lateral Gluteus Maximus Rectus Abdominis Triceps Brachii
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