Dumbbell Thruster

Dumbbell Thruster


Utility: Power
Mechanics: Compound
Force: Push



Position dumbbell in front of shoulders with elbows pointing slightly forward and torso tight. Position feet slightly wider than shoulder width, pointing outward slightly.


Descend until knees and hips are fully bent or until thighs are just past parallel to floor. Knees travel slightly outward in direction of toes. Raise body upward by extending knees and hips. Accelerate when nearing top of squat, drive dumbbells up off shoulders, and throw weight overhead by extending arms upward. Immediately lower weight by bending arms. As weight descends, bend legs, and catch dumbbells in front of shoulders as knees are bending at approximately 90°. Repeat movement sequence in quick succession.


Dumbbell Thruster is variation of common Crossfit movement, Barbell Thruster. Related movements include:

Force (Articulation)



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