Dumbbell Thruster
Use leg drive to send the load overhead, then receive it with a stable trunk. Main target: quadriceps. Starting point: 3 × 8–12 repetitions as clear repetitions.
Instructions
Setup
- Prepare and inspect the required equipment (dumbbell) and clear enough space for the full movement and safe exit.
- For Dumbbell Thruster, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Hold the load in the front rack with feet stable and ribs over pelvis.
Execution
- Dip or squat as named, extend hips and knees, then finish the press only after the leg drive has transferred to the load.
Range, tempo and breathing
- Perform 3 × 8–12 repetitions as clear repetitions. Reset, accelerate with intent and absorb or catch under control.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not press early or arch overhead. Use less load and separate the leg drive from the final press.
Regression and progression
- Use less load, a lower target or a simpler non-explosive version and reset between repetitions.
- Add load, height, speed or distance only while every catch or landing remains quiet and controlled.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your quads is recovered.