# Dumbbell Thruster

URL: https://heatsy.app/ex/dumbbell-thruster

Also known as: Dumbbell Squat to Press, Dumbbell Squat Press, DB Thruster, Dumbbell Thrusters, DB Squat to Press, Dumbbell Squat and Press

Body region: Legs, Glutes, Shoulders

## Muscles

- Main: Deltoid, Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Trapezius, Rectus Femoris, Triceps
- Holds: Serratus Anterior, Erector Spinae, Rectus Abdominis, Transversus Abdominis

## Equipment

- Dumbbells

## Technique

1. Rest a pair of dumbbells on your shoulders, elbows slightly forward.
2. Stand with feet shoulder-width apart and squat down with the chest up.
3. Drive up out of the squat and use that momentum to press the dumbbells overhead.
4. Lower the dumbbells to the shoulders as you sink into the next squat.

### Cues

- Make it one smooth motion: the legs start the press.
- Finish with the arms straight and the biceps by the ears.

### Common mistakes

- Pressing before the legs have finished driving up.
- Arching the lower back at the top.
- Letting the dumbbells drift forward.

## Alternatives

- [Barbell Thruster](https://heatsy.app/ex/barbell-thruster)
- [Dumbbell Overhead Press](https://heatsy.app/ex/dumbbell-overhead-press)
- [Goblet Squat](https://heatsy.app/ex/goblet-squat)