Thrusters
- Primary muscles
- Quads, Glutes, Shoulders
- Secondary muscles
- Triceps, Forearms
- Equipment
- Dumbbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with a neutral grip.
- 2 Descend into a deep squat, keeping your chest up and the dumbbells at shoulder level.
- 3 Explosively drive up from the squat by extending your hips and knees, simultaneously pressing the dumbbells straight overhead until your arms are fully extended.
- 4 Control the descent by lowering the dumbbells back to your shoulders as you simultaneously squat back down to the starting deep squat position.
