Dumbbell Thruster

A full-body movement combining a squat with an overhead press using dumbbells.

Instructions:

• Stand with feet shoulder-width apart, holding dumbbells at shoulder level, palms facing each other.

• Lower into a squat, keeping your chest up and weight on your heels.

• Drive through your legs to return to standing while pressing the dumbbells overhead in one motion.

• Fully extend your arms overhead without arching your back.

• Lower the dumbbells back to shoulder level and repeat.

Common mistakes:

• Letting knees cave in during the squat

• Pressing before fully extending the legs

• Overarching the lower back at the top