The long line of action of the thruster coupled with the difficulty of controlling two dumbbells creates a robust training stimulus. Any technical inefficiencies or positional weaknesses are immediately highlighted by the dumbbells. Start with a light set of dumbbells and refine your technique before challenging yourself with greater load.
Watch The Dumbbell Thruster5 rounds for time of:
10 dumbbell thrusters
100-yard farmers carry
♀ 35-lb DBs ♂ 50-lb DBs
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Scaling:
Choose a dumbbell weight that allows you to complete 10 consecutive thrusters when fresh.
Intermediate Option:
5 rounds for time of:
10 dumbbell thrusters
100-yard farmers carry
♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option:
3 rounds for time of:
10 dumbbell thrusters
100-yard farmers carry
♀ 10-lb DBs ♂ 15-lb DBs