Dumbbell thruster
A squat flowing straight into an overhead press for a full-body, high-heart-rate lift.
- Muscle group: Full body
- Equipment: Dumbbells
- Difficulty: Intermediate
Also known as: DB thruster, Dumbbell squat to press, Squat til skulderpres med håndvægte
How to do it
- Hold dumbbells at shoulder height with elbows in front and feet shoulder-width apart.
- Squat down with your chest up, then drive up powerfully through your legs.
- Use that momentum to press the dumbbells overhead, then lower them back to your shoulders.
Common mistakes
- Pressing before the legs have finished standing up, so the shoulders do all the work.
- Letting the elbows drop and the chest fall forward in the squat.
Alternatives
Watch a video demonstration on YouTube
“The Dumbbell Thruster” by CrossFit (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.