What equipment do you need for the dumbbell thruster?

You need dumbbell to do the dumbbell thruster.

What is a good dumbbell thruster?

For men, a good dumbbell thruster is about a 102.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 35 lb and elite lifters pass 192.5 lb. For women, the standards run from about 22.5 lb to 115 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Dumbbell

Dumbbell Thruster

How to do the dumbbell thruster, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Vertical Press
Mechanic: Compound

Find more:Quads exercises Dumbbell exercises

How to do it

Hold the weight at shoulder level with feet shoulder-width apart. Squat down until your thighs are parallel to the floor, then drive through your heels to stand up and press the weight overhead in one continuous motion.

1Squat down with the dumbbells at your shoulders and drive through your hips and legs to propel the weights upward, you should feel your glutes and quads powering the movement
2As you reach full extension, press the dumbbells overhead, feeling your shoulders and triceps finish the movement
3Keep your core tight and maintain a smooth transition between the squat and the press

Common mistakes

Don't start pressing before you've completed your squat; coordinate the two phases
Avoid letting your knees cave inward or your heels lift off the floor
Don't arch your back excessively during the overhead press; keep your ribs down and spine neutral

Muscles worked

The dumbbell thruster mainly works the quads, glutes, and front delts, with the triceps, side delts, upper traps, upper abs, hamstrings, and calves assisting.