Cultura RM/Corey Jenkins, Getty
There are moves and then there are moves. The dumbbell thruster is a total-body exercise that is definitely the latter. It hits all of your major muscle groups—shoulders, core, butt—and doing just a few reps with proper form will get your heart pumping. Big time. The exercise is tough, but you’re always down for a little challenge, right?
The dumbbell thruster is also known as the squat-and-press because it combines both of those functional movements. If you want proof of the awesome strengthening and fat-burning power of this move just give it a try. Or take Bob Harper‘s word for it–he included this move in the 5-minute workout he created just for SELF. And the thruster is part of the transformative 60/30 workout from Derek DeGrazio, celebrity trainer and managing partner at Barry’s Bootcamp South Florida. Simply put, experts love it because it works.
You’ll need a set of dumbbells to do this move. Start with a medium weight (8 to 10 pounds) and focus on your form. Then, when you’re ready, grab a heavier set.
Graphic By Jocelyn Runice
Total-Body Move: Dumbbell Thrusters
Instructions: Do as many as you can for 30 seconds, then rest for 10 seconds. Repeat two to three times
- Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders.
- Hinge your hips back and lower into a squat. Go as low as you can.
- Then push up to stand and press dumbbells overhead (as shown) in one movement.
- Return to squat and repeat.
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