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Exercises

The Dumbbell Thruster

Wednesday, 18 October 2006

Dumbbell "Thruster"

The name is a Crossfit original, but the exercise is a deadly mix of a front-squat and a push-press. Seemingly innocuous, this exercise is a killer when performed with moderate loads for high reps. If you think you have endurance, combine a few sets of 20 into a circuit with a bodyweight movement and a sprint, then get back to me once you wake up…

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The Thruster - Stand with two dumbbells at rack position at shoulder level. Perform a front squat to full-depth, explode up and press the dumbbells overhead at the top of the squat, making it one smooth transition. Allow the dumbbells to return to shoulder-level, squat, and repeat. Mixed with pull-ups for 21-15-9, you get “Fran ,” a hellish Crossfit benchmark workout. Tread lightly, though the prescribed barbell weight at 95lb is pretty light, blasting through this workout will leave you hurting. You have been warned.

Users' Comments

Display 14 of 14 comments

1. 01-07-2007 19:50

jhaelenmonkey

2. 01-29-2007 10:53

Sounds like a snatch to me. Could the snatch replace this exercise?

aschott

3. 04-18-2007 17:06

This exercise is a killer... just doing it without the dumbells is hard on your muscles... try it without the dumbells and if you can efficiently do it 20 times then move on to the dumbells. Start at a small light weight and do 20 thrusts then once you keep doing more move up the weight when you feel confortable.

ParkourFreak

4. 06-17-2007 10:08

i had no problem doing this exercise 30 reps in 5sets(this is awsome)

parkour pro

5. 09-04-2007 15:19

CrueRox

6. 09-12-2007 09:14

This is basically the kettlebell exercises I've been doing. I think the kettlebell might be superior though as it works alot of the core stabilizers as well. I'll try it with the dumbells for comparison. :-)

bloodshadows

7. 10-29-2007 01:30

goku23s

8. 12-12-2007 15:26

i'm doing 65 pound barbell at 15-15 10-10 5-5 5-5 thrusters to pull-ups and its killing me. nice though

XTatiC

9. 01-07-2008 12:38

I do 15 reps for about 5 sets with 15lb dumbells. I'm a kid and if this kills for some other people, then you still gots a way to go.

gumasealinc

10. 04-18-2008 06:59

wow, that burns a bit there. i use a a two 30lb dumbells and do about 20 reps and 5 sets, and...youch you feel it when your done!

sonofageek007

11. 08-08-2008 12:55

parkoursbest

12. 12-08-2008 00:57

My favorite lift by far. Is there a muscle this baby doesn't hit?

Rand86

13. 07-10-2009 01:17

i've always trained squats going down to no less than a 90 degree angle with your legs, and the parkour training page for basic landing says

"(bending your knees to no lower then 90 degrees, depending on the height of the drop and your experience) and letting your body bend preferably in-between your knees, bringing your arms down in-between your knees to make contact with the ground. "

so should i train for full flexibility or acheiving as close to a 90 degree angle as possible?

XeroNiner

14. 07-31-2009 21:57

whats a dumbbell

i'm 16 and really new to this. still trying to learn the basics

lilbub93

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