Primary muscles: Quads, hamstrings, glutes, shoulders
Secondary muscles: Arms, upper back, core
DUMBBELL THRUSTERS INSTRUCTIONS
1. Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders.
2. Squat down until your thighs are parallel to the floor.
3. Stand up and extend your arms over your head.
4. Bend your arms, return to the starting position and repeat the exercise.
PROPER FORM AND BREATHING PATTERN
Dumbbell thrusters are not appropriate for beginners and you need to pay special attention to your form to prevent any injuries. Keep your chest up, the core engaged, the hips back and inhale as you squat. Put pressure on the heels, push yourself back up, and exhale as you press your arms up.
The dumbbell thrusters is a compound exercise that combines the squat with the shoulder press. This is a very complete and versatile exercise that strengthens your entire body and improves your aerobic fitness, stamina and endurance.
SETS AND REPS
If your goal is to lose weight and improve your cardiovascular fitness, choose lighter dumbbells and do 30 seconds to 1 minute sets. If your goal is to increase muscle strength and power, choose heavier dumbbells and do 3 sets of 6 to 8 repetitions.
To calculate the number of calories burned doing dumbbell thrusters, enter your weight and the duration of the exercise: