- Position dumbbell in front of shoulders with elbows pointing
slightly forward and torso tight. Position feet slightly wider
than shoulder width, pointing outward slightly.
- Descend until knees and hips are fully bent or until thighs
are just past parallel to floor. Knees travel slightly outward
in direction of toes. Raise body upward by extending knees and
hips. Accelerate when nearing top of squat, drive dumbbells up
off shoulders, and throw weight overhead by extending arms upward.
Immediately lower weight by bending arms. As weight descends,
bend legs, and catch dumbbells in front of shoulders as knees
are bending at approximately 90°. Repeat movement sequence
in quick succession.
- Dumbbell Thruster is variation of common Crossfit movement,
Barbell Thruster. Related movements
- Scapula & Clavicle