Dumbbell Squat to Overhead Press
Description
The dumbbell squat to overhead press (dumbbell thruster) combines a front squat with an overhead press. You hold dumbbells at your shoulders, squat down, then stand and press the dumbbells overhead using the momentum from standing. Essentially identical to the dumbbell press squat.
Muscle Group
Equipment Required
Dumbbell Squat to Overhead Press Instructions
- Stand with dumbbells held at your shoulders, palms facing each other.
- Feet shoulder-width apart. Brace your core.
- Squat down to parallel or below.
- Drive through your feet to stand explosively.
- Use the standing momentum to press the dumbbells overhead.
- Lock out at the top.
- Lower the dumbbells back to your shoulders as you descend into the next squat.
- Move fluidly. Aim for 10 to 15 reps.
Dumbbell Squat to Overhead Press Form & Visual
Dumbbell Squat to Overhead Press Benefits
- Full-body compound movement
- Builds legs, shoulders, and core together
- Excellent metabolic conditioning
- Time-efficient exercise
- CrossFit staple
- Develops leg drive and pressing coordination
Dumbbell Squat to Overhead Press Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Triceps brachii
- Core (stabilizer)
- Hamstrings
Dumbbell Squat to Overhead Press Variations & Alternatives
- Dumbbell Thruster
- Dumbbell Press Squat
- Barbell Squat to Shoulder Press
- KB Thruster
- Single-Arm DB Thruster
