Dumbbell Thruster
Squat with the dumbbells racked, then drive up and press them overhead in one fluid motion.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Quads, Front delts, Glutes
- Equipment
- Dumbbell
- Movement
- Full body
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the quads, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Thruster work?
- The Dumbbell Thruster mainly works the quads, front delts and glutes.
- What equipment do you need for the Dumbbell Thruster?
- A dumbbell.
- How many sets and reps of the Dumbbell Thruster?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Thruster?
- ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Thruster to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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