Dumbbell One Arm Thruster
Description
The dumbbell one arm thruster combines a front squat with a shoulder press using a single dumbbell. As you stand from the squat, you press the dumbbell overhead in one fluid motion. The single-arm loading adds rotational and lateral stability demand on top of the standard total body work.
Muscle Group
Equipment Required
Dumbbell One Arm Thruster Instructions
- Hold a dumbbell in your right hand at shoulder level with palm facing in.
- Stand with feet shoulder-width apart.
- Brace your core and stand tall.
- Squat down by sitting back and bending the knees.
- Continue down until your thighs are parallel to the floor.
- Drive up explosively, using the leg drive to start the dumbbell moving up.
- Press the dumbbell overhead to lockout as you reach standing.
- Lower the dumbbell back to shoulder level as you drop into the next squat. Switch arms.
Dumbbell One Arm Thruster Form & Visual
Dumbbell One Arm Thruster Benefits
- Builds explosive total body power
- Strong unilateral loading pattern
- Trains legs and shoulders together
- Time-efficient compound movement
- Develops core anti-rotation strength
- Functional carryover to athletic movement
Dumbbell One Arm Thruster Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Triceps brachii
- Core
Dumbbell One Arm Thruster Variations & Alternatives
- Dumbbell Thruster
- Kettlebell Thruster
- Dumbbell Squat Press
- Single Arm Push Press
