Look no further than this full-body dumbbell exercise that will give you a full-body burn, build stronger muscles, and increase core stability. That's the dumbbell thruster.
I still groan when this beast shows up during my best CrossFit workouts. But interestingly, this is one of my favorite dumbbell exercise programs of his. That's because it's an effective and efficient strength and conditioning tool. Stimulates all major muscle groups, spikes your heart rate and burns calories. You can lift heavy objects to prioritize the principles of strength training, or light objects for endurance conditioning.
Ready to give it a try? Here's how to do the dumbbell thruster, its benefits, and some variations to spice up your workout.
Advantages of thrusters
Thrusters are a compound exercise included in functional training. It targets different muscle groups and joints and mimics natural movement patterns seen in daily life. Thrusters combine a squat with an overhead press to engage your core muscles, stabilize your core as you lower, and forcefully push the bell overhead.
Barbell thrusters are beneficial for applying much heavier loads than dumbbells, but there is also a greater chance that your dominant side will take over, leaving your weaker side not working properly. Because of this, dumbbells are better at eliminating potential imbalances and are easier for most people to use, especially for those who can't lift a barbell over their head.
Over time, thrusters increase power, endurance, and strength. We recommend using light weights at first and adding more weight as you get stronger. If your muscles aren't properly mobilized, you won't be able to protect your lower back.
How to do dumbbell thrusters
For dumbbell thrusters, we recommend the best set of adjustable dumbbells. Hex dumbbells offer more stability on the floor, but if you're programming thrusters alongside other exercises, a reliable set of adjustable dumbbells will help you scale quickly during your workout. Masu.
- Place dumbbells on your shoulders with your feet hip-width or shoulder-width apart and your elbows slightly forward. Train your core.
- Perform a squat, lowering until your thighs are parallel to the floor, keeping your spine neutral and your chest forward.
- Push your knees outward in line with your toes, keeping your weight from the middle of your foot to your heel.
- Stand upward and stretch your hips while pushing the dumbbells over your head.
- Push your head out slightly through your arms, lock out at the top, and contract your body to bring your biceps toward your ears.
- Begin bending your knees and elbows and controllably lower the weights to your shoulders, returning to a squat position with both weights on.
- As you lower your hips, keep your elbows up and shift the weight onto your shoulders.
In the overhead position, keep your back straight and don't slouch, spread your arms, or extend your hips. Thrusters require flexibility and strength in your shoulders to get the weight over your head and back to your shoulders.
In addition to trying barbell thrusters (this variation involves sticking your head under the bar for added stability in an overhead position), you can also try single-arm thrusters if you prefer. Benefit from unilateral exercise Try focusing on one side of your body at a time or using a lighter weight to get used to the movement pattern.
Thruster workouts to try:
To get the most out of thrusters, include them as part of your workout program. If your goals include lifting at or near your 1-rep max, consider programming them as separate exercises, performing 3-5 sets of 2-6 repetitions using heavier weight sets. We aim to
If you add thrusters to your workout, stop using dumbbells for a while. All you need is a kettlebell and this 10-minute finisher to build a strong core and burn calories. Spoilers, thrusters are not an option.
