Dumbbell Thruster


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    Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder level, elbows bent 90°.
  2. square-thruster-part1-1
    Lower into a squat, bringing weights forward to shoulder-height until your thighs are parallel to the floor.
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    Rise up from the squat while pressing the dumbbells overhead, rotating your arms so your palms face forward. That's one rep.