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I remember telling a group of male college athletes about this exercise.
“Okay, the next exercise are Dumbbell Thrusters,” I said.
This followed with a few chuckles, along with some pelvic movements, and a comment of, “Sounds like this will help you out on Friday night, Charlie.” (It wasn’t Charlie, but for the sake of the story – it’s Charlie)
College guys. Actually, just guys. I laughed too.
Anyways, I continued showing the exercise. As the training session went on and they began working on dumbbell thrusters, their chuckles turned into grunting and a few F-bombs.
It was a conditioning sort of a day and I made it a competition to see who could do the most Dumbbell Thrusters in 30 seconds. Nothing like competition in a testosterone filled gym. Let’s just say it got pretty intense to the point people started to challenge one another to a Thrust-Off which again led to a couple guys jumping around with more pelvic movements to AC/DC’s, TNT.
How to Incorporate Dumbbell Thrusters?
As mentioned before this is a good total body exercise that could be used for strength or conditioning. If you want to use this as a strength exercise, I suggest you keep it towards the beginning of the training session and perform between 4-6 reps for 3-5 sets.
A full body strength day may look something like this:
- Dumbbell Thrusters: 4 sets of 6 reps
- Pull-ups: 4 x 6
- Barbell Stationary Reverse Lunge: 4 x 8/side
- Bench Press superset with DB Rows: 4 x 8
- Wide (Snatch) Grip RDLs superset with Dips: 4 x 8
or
You can perform it as part of a Dumbbell Complex similar to what we did in the Ho’omaka Workout Plan during Day 5 of our Total Body Training Day.
