15. Thruster
Stand with feet shoulder-width apart with dumbbells in the front-rack position, to start. Keeping weights near shoulders, lower into a squat, then explosively stand to rise, activating glutes, pressing hips forward, and locking out knees; use the momentum to help drive the weights overhead, palms facing each other. Immediately reverse the motion, lowering weights to front-rack position and transitioning into a squat. That’s 1 rep. Repeat.
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