November 17, 2013
      The set up for the Dumbbell Thruster is very similar to the Barbell Thruster. Begin by placing the feet under the hips then and the dumbbells on your shoulders similar to if you’re about to do a front squat.

      Take a deep breath and squeeze your butt and then the abs before driving the knees out and hips slightly back as you begin to descend. Don’t let the upper or lower back round or drop as you descend. Once you reach the bottom of the squat drive powerfully through the heels and keep the torso upright. As you near the top, begin the press with your elbows forward and drive the dumbbells straight up. Don’t let the elbows flare out while driving up. As you come to the top keep the dumbbells turned out and finish the lockout. The ribs should stay down, pelvis should be neutral and not arched forward or back and the arms fully locked out.

      Return to the starting position by pulling the elbows down without dropping any of the stiffness through the midsection. Brace and prepare for another Dumbbell Thruster.

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