Dumbbell Thruster

At a glance

Equipment

Pair of light dumbbells

Suggested reps

3 sets of 10–15 reps

How to perform it

1. 1

   Stand with the feet shoulder-width, a dumbbell resting at each shoulder with the elbows up. Brace your core — this rack position is home base.

2. 2

   Sit down into a full squat, chest tall, the dumbbells staying racked at the shoulders.

3. 3

   Drive up hard out of the squat and let the momentum carry both dumbbells into a full overhead press, then bring them back to the shoulders as you sink into the next rep. One continuous flow.