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Dumbbell Squat Thrust

A dynamic compound exercise that combines a squat with a thrust movement using dumbbells for full-body strength and power development.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Hold dumbbells at shoulder level, perform a squat, then explosively thrust the dumbbells overhead while extending your legs. Lower the dumbbells back to shoulder level and repeat.

Starting Position

Stand with feet shoulder-width apart, holding dumbbells at shoulder level with elbows bent.

Finishing Position

Return to the starting position with dumbbells at shoulder level and body in a standing position.

Form Cues

Explosive movement, keep core engaged, control the descent, breathe properly

Common Mistakes

Poor form, not using full range of motion, rushing the movement, arching back

Progression Tips

Increase weight, add pauses, try different grips, extend duration

Regression Tips

Reduce weight, focus on form, use lighter dumbbells, practice technique

Safety Notes

Ensure proper form and control of the dumbbells. Stop if you feel pain in your back or shoulders. Consult a professional if you have lower body issues.