Il Dumbbell thruster is a fundamental exercise for the training of core and it also helps to master other multi-articulatory movements, but it is not so simple to perform this movement perfectly.
Knowing how to perform this exercise well is essential because it is yours Proper execution will help you progress in a great many other exercises; let's find out everything there is to know about the dumbbell thruster!
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What are Thrusters?
Il thruster is a well-known multi-joint exercise that is part of the CrossFit® workout; also in martial arts and other disciplines it is practiced and consists of a combination of front squat e Overhead press. Thrusters are considered one of the most beneficial exercises, as they are a full body movement, very useful in daily life.
They also help improve coordination, muscular endurance and balance; allow you to acquire force both in the upper and lower part of the body, making you work quadriceps, core, shoulders and glutes.
It is important to perform this exercise correctly and it can be done with both the barbell and the dumbbells; the movement must be fluid, constant and controlled.
Thruster execution with dumbbells
Let's see the steps for the correct execution of the thruster in the variant with dumbbells:
- stand upright with feet shoulder-width apart
- hold a pair of dumbbells just above or leaning against your shoulders
- your palms should be facing each other and your elbows should be slightly in front of your body
- bring the shoulders back and down keeping the spine aligned
- keep a slight bend in the knees
- engage your core and chest as you descend into a deep squat position
- press the heels and ball of the foot into the floor and bring the elbows up while making an explosive movement back to standing
- when hips are nearly aligned for standing, engage glutes, press into floor, and extend dumbbells overhead
- Slowly lower the dumbbells to collarbone level and repeat the movement smoothly.
Benefits thruster with dumbbells and muscles involved
Thrusters require an increase in heart rate, thus improving cardiovascular fitness and physical performance; help to stimulate the metabolism, to increase endurance and muscle strength and improve coordination, movement efficiency and flexibility.
They work the whole body, in particular:
- shoulders
- core
- buttocks
- quadriceps
- hamstrings
- back muscles
Common dumbbell thruster mistakes
Here are the most common mistakes when performing the dumbbell thruster:
- elbows down: At every stage of lifting dumbbells, always struggle to keep your elbows high; they should be parallel to the ground. This pose releases the tension from your shoulders and focuses it on your core.
- lean forward: the big challenge of the front squat is not to lean forward; thinking about the elbows and chest up helps maintain the correct angle of the body, without hunching the back
- do not get to the parallel: in the squat descent phase, you need to squat as much as possible to get the most benefits from the exercise; the thighs must come at least parallel, but also further down with each repetition
- to go fast: rushing repetitions is a mistake never to be made; the back tends to arch and it is difficult to reach parallel with the thighs.