Technique
Start with dumbbells at shoulder level, perform a squat, then explosively press the dumbbells overhead as you stand up, maintaining proper form throughout.
A compound strength exercise that combines a squat with an overhead press using dumbbells to target multiple muscle groups and improve functional fitness.
Start with dumbbells at shoulder level, perform a squat, then explosively press the dumbbells overhead as you stand up, maintaining proper form throughout.
Begin standing with feet shoulder-width apart, holding dumbbells at shoulder level.
Return to standing position with dumbbells overhead after completing the thruster movement.
Squat down, explode up, press overhead, maintain form
Not maintaining form, moving too fast, poor coordination, incomplete movement
Increase weight, add variations, or perform more sets.
Reduce weight, perform separate movements, or use lighter dumbbells.
Maintain proper form to avoid injury. Stop if you experience pain in the knees, shoulders, or lower back. Keep your core engaged throughout the movement.