Dumbbell Thruster

A front squat into an overhead press in one motion — the highest-output dumbbell lift for conditioning and full-body work.

Legs Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

Side delts

Step by step

Stand with feet shoulder-width apart and a dumbbell held at each shoulder with palms facing in.
Brace your core, sit your hips back and down, and squat until your thighs are parallel to the floor.
Drive through your heels and explode up out of the squat, using the leg drive to launch the dumbbells.
Press the dumbbells straight overhead in one continuous motion until your arms reach full lockout.
Lower the dumbbells back down to your shoulders under control as you sink into the next squat.
Repeat the squat-to-press chain for the prescribed reps without resting at the top or bottom.

Log your sets. After a few weeks you will see whether it is moving. Free.