How to do the DB Thruster, step by step
- Dumbbells on your shoulders, elbows slightly forward.
- Squat down until your hips are below your knees.
- Stand up powerfully.
- Use the drive from your hips to press the dumbbells overhead.
- Lock out your arms at the top, then bring the dumbbells back to your shoulders and go into the next squat.
Common mistakes and how to fix them
- Pressing too earlyhips first, then arms
- Not deep enoughhips below your knees
- Arched back at the topribs down, abs tight
How to scale the DB Thruster
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Lighter dumbbells
- Just one dumbbell
- Goblet Squat and press separately
Benchmarks with DB Thruster
- Ellen3 RFT: 20 Burpees, 21 DB Snatches 22.5 kg (one dumbbell), 12 DB Thruster (2 × 22.5 kg)
- Open 20.220 min AMRAP: 4 DB Thruster (2 × 22.5 kg), 6 Toes-to-Bar, 24 Double Unders
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.