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How to Do a Dumbbell Thruster

Learn how to do a dumbbell thruster from Warrior Fitness Boot Camp creators Ruben Belliard and Alex Fell in this Howcast workout video.


Hi guys I'm Ruben Bellner from Warriors Fitness Boot Camp here in New York City. I'm going to show you today how to do a dumb bell thruster. Very basic exercise. Your going to grab two sets of dumb bells. Again if your a beginner you want to grab light weight, start with five pounds, seven pounds. It really depends on how much you use weights.

We're going to start. Weights are up. Dumb bells are up by your chest, OK? Palms are facing you, not out, I want them to face you. The first step I want you to do is you're going to do a squat, we're going to squat down, and I like to tell people, hey, make sure your elbows touch the top of your knees, because that always gives you a good, kind of indicator, hey I'm going low enough with the squat, my back is straight, and I'm not leaning too much forward. So I'm going to squat down, all the way down. I feel my knees with my elbows to help me keep position. One of the key things you don't want to do is to look down. People tend to look down when they're doing a squat. Just keep it up, keep that back nice and flat. Your feet are flat on the floor, elbows touch the knees, and you come up. As you come up, I don't want to stop here, I want to continue the movement. Push the weights over my head, rotate the dumb bells so my palms are facing out. That's a whole range of motion for a dumb bell thruster. So again, as I come down I'm going to rotate those palms in, and keep that motion, it's going straight down to the bottom. Then push it up slowly, all the way up to the top.

A few things you want to do, when you hold the weight, you know you want to make sure you don't grab too heavy of a weight, cause then you're going to lean forward, OK. When you press it up, don't press it up in front of you, make sure it's right above your head. Your biceps should be nice and close to your ears. And you should feel like you're stretching yourself out. You want to reach all the way to the top of it, and again slowly rotate it in. Come down, tap those knees with your elbow, then start the movement back up.

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