Dumbbell Thruster

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Dumbbell Thruster

Instructions

Preparation

Position dumbbell in front of shoulders with elbows pointing slightly forward and torso tight. Position feet slightly wider than shoulder width, pointing outward slightly.

Execution

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.

Comments

Dumbbell Thruster is variation of common Crossfit movement, Barbell Thruster. Related movements include:

Classification

 Utility: Power
 Mechanics: Compound
 Force: Push

Force (Articulation)

Dynamic

Static

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