Master Dumbbell Thrusters With This Technique

Are you looking to add more exercises to your routine? We have you covered with a better combo than what the fast food places have. Each set of his dumbbell thrusters boosts your endurance while building strong muscles. Here’s a guide on how to do them!

How To Master Your Dumbbell Thrusters

The dumbbell thrust engages the entire body. How can you perfect them? Here are some tips to ensure you complete the combo correctly:

1. Start with a solid base and keep your feet shoulder-width apart. 

2. Keep your elbows in front of your body to ensure the dumbbells rest securely on your shoulders. 

3. Maintain an upright chest and a naturally curved spine throughout the movement. 

4. Ensure rapid hip and leg extensions before engaging your shoulders to press the dumbbells overhead. It should feel like a natural movement. 

5. Control your descent when you squat and prepare your muscles for an explosive upward drive. It’s not as hard as a split squat, but it’s still effective!

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Variations on a Dumbbell Thruster

This exercise can take you a long way, whether you thrust dumbbells at Chris Protein Personal Training or at home. How else can you bust a move and build your body? Here are a few variations of this exciting exercise:

• Alternating thrusters: In this variant, you’ll only raise one dumbbell when you do the upward drive. Try this version to focus on a specific arm!

• Jumping thrusters: Add a jump during the upward drive to complete a jump squat thruster. If your personalized exercise plan needs more explosion, this variant is for you!

• Barbell thrusters: Try a barbell instead of a dumbbell for your thrusters! This thrust builds even more strength by using heavier weights.

• Kettlebell thrusters: Kettlebells are designed for swings and even more power! Try thrusting with a couple of these weights for a different workout. 

• Sandbag thrusters: Sandbags make your thrusters even more difficult yet just as rewarding. While taxing, they provide a full-body workout you’ll feel proud of afterward. 

The Health Benefits of Dumbbell Thrusters 

The thruster choice is up to you! Regardless, you’ll get a fantastic workout. Here are five ways your body benefits from this dumbbell exercise. 

1. Full-Body Workout

No stone goes unturned in this workout! You’ll activate your glutes with each squat and strengthen the shoulders during the raises. These two muscle groups are the primary targets, but the rest of your body reaps the rewards. 

These thrusters engage your quads, core and hamstrings with each repetition. Raising the weights over your head also works your triceps and deltoids for a comprehensive workout. If you’re short on time, this exercise is excellent for strengthening your body and getting the heart pumping!

2. Cardio Integration

Who says you have to choose between cardio and strength training? Dumbbell thrusters are a combination exercise that gives you the best of both worlds. Each repetition elevates your heart rate because you’re quickly moving your body...and cause they are hard!

Thrusters and their variants have built-in cardio, though you don’t have to stop there. Talk to your trainer in one-on-one workouts to see how you can get even more aerobics! You could split your reps and jog in place or add another cardio exercise.  

3. Overall Health Boost

It’s no secret this workout is great for your muscles and heart. When you combine cardio and strength training, you get an incredible combination. That said, it goes the extra mile by boosting other health aspects, such as posture and mobility. 

4. Customizable Exercises

The last thing you want is for your workouts to become as stale as an old loaf of bread (just throw it out already!). Thankfully, thrusters can easily be changed to fit your needs. For instance, you can take them to an outdoor workout area to break an even bigger sweat! 

5. Doing Functional Movements

Workouts are great for your body regardless of the exercise. However, some go the extra mile by increasing functionality and mimicking everyday movements. Thrusters prepare you for real-life tasks and can make your life easier! Here are a few jobs it imitates:

• Lifting heavy boxes

• Putting luggage in overhead compartments

• Stocking items on tall shelves

• Lifting children high in the air

• Picking up heavy furniture

Maximize Your Workouts With Chris Protein Personal Training

Dumbbell thrusters may seem simple, but they do wonders for your fitness. This combination workout delivers cardio and strength training to build your dream body! Use Mike’s tips to ensure correct form and get the most from each set. 

If you’re ready to amp up your workouts, book a free transformation session at Chris Protein Personal Training in Austin, Texas! Your first day includes a full health assessment, a tour of the facilities and a detailed plan of your fitness goals.