Dumbbell Thruster

Learn how to do Dumbbell Thruster with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 6.5 Quadriceps สะโพกHamstringsไหล่Triceps Dumbbells

Dumbbell Thruster is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the สะโพก, Hamstrings, ไหล่, Triceps. It has a MET value of 6.5, meaning a 70kg person burns approximately 228 calories in a 30-minute session..

How to Do Dumbbell Thruster

A full-body movement combining a squat with an overhead press using dumbbells.


💡 Instructions:


  • Stand with feet shoulder-width apart, holding dumbbells at shoulder level, palms facing each other.

  • Lower into a squat, keeping your chest up and weight on your heels.

  • Drive through your legs to return to standing while pressing the dumbbells overhead in one motion.

  • Fully extend your arms overhead without arching your back.

  • Lower the dumbbells back to shoulder level and repeat.


⚠️ Common mistakes:


  • Letting knees cave in during the squat

  • Pressing before fully extending the legs

  • Overarching the lower back at the top

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Muscles Worked by Dumbbell Thruster

Primary Quadriceps
Secondary
สะโพกHamstringsไหล่Triceps

Equipment

  • Dumbbells

Calories Burned Doing Dumbbell Thruster

เครื่องคำนวณแคลอรี่

MET 6.5
การเผาผลาญโดยประมาณ
228 แคลอรี่

แคลอรี่ = MET × น้ำหนัก (kg) × เวลา (ชั่วโมง)

Quick Facts: Dumbbell Thruster

Type
Dumbbells exercise
Primary muscle
Quadriceps
Secondary muscles
สะโพก, Hamstrings, ไหล่, Triceps
MET value
6.5
Calories (30 min, 70kg)
≈ 228 cal
Video quality
4K with male and female demonstrations

FAQ: Dumbbell Thruster

What muscles does Dumbbell Thruster work?

Dumbbell Thruster primarily targets the Quadriceps, with secondary engagement of the สะโพก, Hamstrings, ไหล่, Triceps.

How do you do Dumbbell Thruster correctly?

A full-body movement combining a squat with an overhead press using dumbbells. 💡 Instructions: Stand with feet shoulder-width apart, holding dumbbells at...

Is Dumbbell Thruster good for beginners?

Dumbbell Thruster has a MET value of 6.5, indicating a high intensity exercise best suited for intermediate to advanced athletes.

What equipment do you need for Dumbbell Thruster?

Dumbbell Thruster requires: Dumbbells.

What are the benefits of Dumbbell Thruster?

Dumbbell Thruster strengthens the Quadriceps, engages the สะโพก and Hamstrings and ไหล่ and Triceps.

What exercises are similar to Dumbbell Thruster?

Similar exercises to Dumbbell Thruster include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, บาร์เบลฟรอนต์สควอท, Barbell Low-Bar Squat.

Is Dumbbell Thruster better than Barbell Alternating Lunges?

Both Dumbbell Thruster and Barbell Alternating Lunges target the Quadriceps. Choose based on your available equipment and training goals.

Alternative Exercises

Barbell Alternating Lunges
MET 6

Barbell Alternating Lunges

  • Olympic Barbell
Barbell Bulgarian Split Squat
MET 6

Barbell Bulgarian Split Squat

  • Olympic Barbell
บาร์เบลฟรอนต์สควอท
MET 6.5

บาร์เบลฟรอนต์สควอท

  • Olympic Barbell
Barbell Low-Bar Squat
MET 6.5

Barbell Low-Bar Squat

  • Olympic Barbell
ลันจ์ด้วยบาร์เบล
MET 6

ลันจ์ด้วยบาร์เบล

  • Olympic Barbell

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