Dumbbell Thruster

Set-up

• Stand holding a dumbbell in each hand at shoulder height, feet shoulder-width apart.

How to do it

1. Squat down until your thighs are about parallel to the floor.
2. Drive up out of the squat and use that momentum to press the dumbbells overhead.
3. Lower the dumbbells back to your shoulders as you go into the next squat.

Coaching cues

• Make it one continuous movement.
• Keep your chest up in the squat.

Common mistakes

• Pausing between the squat and the press.
• Arching the back as you press.