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The dumbbell thruster is a great full body motion that works your upper and lower body at the same time. To get started off clean a pair of dumbbells up to your shoulders.
- Push your hips back and bend your knees to carry out a squat. Go as low as you can, then reverse the motion and stand back up. When you extend back to starting position, press the dumbbells over your head.
- Return the dumbbells back to your shoulders. Continue the motion by squatting down. Hence, the thruster is plainly a combining of the dumbbell squat and dumbbell press.
Thruster Variations
This motion has a lot of variations. You may make this motion harder by:
- Performing a clean before each repetitions. So rather of just squat and press, each repetition is now clean, squat and press.
- Perform a squat thrust, clean, then squat and press. To do a squat thrust keeping dumbbells:
- Stand with your feet shoulder width apart, keeping a dumbbell in each hand.
- Squat down, place the dumbbells on the floor. Hold on to the dumbbells.
- Kick your legs out so that you are in pushup position with your hands gripped around the dumbbells.
- Perform a pushup.
- Bring your legs back in and stand up.
- Perform a clean.
- Perform a thruster.
- Perform the Thruster using Kettlebells
- Perform the Thruster using Barbells.
Best Exercises to Pair with Thrusters
A great way to design an intense workout using thrusters is to carry out supersets. A superset is where you alternate amongst two exercises with little to no rest in among each set.
The best exercises to pair with thrusters are chest, back, or hamstring exercises. Hence, you may choose from one of the following movements to superset with Thrusters:
- Pushups
- Pullups
- Dumbbell Swings
- Dumbbell Chest Press
- Dumbbell Bent Over Row
- Hindu Pushups
- Dumbbell Deadlift
- Dumbbell Snatch
- Chinups
- Dips
Dumbbell Snatch
Most endurance athletes are concerned in regards to their weight. They know that each extra pound slows them down. Yet normal dieting and fad weight-loss programs don’t work for athletes who need to fuel their training.
Cyclists, runners, triathletes, and swimmers need Matt Fitzgerald’s Racing Weight Quick Start Guide, the basi weight-loss training plan for endurance athletes. By applying all the principles of his best-selling book Racing Weight, endurance athletes will accelerate their season goals and race leaner and more immediate than ever before.
Athletes will devote 4 to 8 weeks to starting a weight loss of 5, 10, or 20+ pounds. The weight will come off speedily by following a schedule of high-intensity workouts, strength training, and a menu of calorie-restricted, high-protein meals and snacks. Low-volume and high-volume training plans support athletes maintain fitness even while they focus on weight loss.
With the Racing Weight Quick Start Guide, endurance athletes may lose weight quickly and get a jumpstart on reaching their performance goals.
Review
Praise for Racing Weight by Matt Fitzgerald
“I highly commend reading Racing Weight even if you don’t need to lose any excess poundage. You’ll come away with a better understanding of your physiology and likewise of food.” — Joe Friel, founder of TrainingBible Coaching and author of The Triathlete’s Training Bible and The Cyclist’s Training Bible
“The mysteries of weight and it is kinship to performance are unlocked in Matt Fitzgerald’s Racing Weight. If you’ve got a basic handle on both training and nutrition, this book offers the means to improve both your diet and athletic performance.” — DailyPeloton.com
“Fitzgerald is going to go down as one of the most capable and prolific writers of books for severe runners covering just regarding each rightful aspect of the all-important runner’s lifestyle.” — Letsrun.com
“It’s not too hard to convince cyclists that they may improve their performance if they drop their weight to an optimal level. However, that’s in general as utile as a physician telling a client they need to lose weight and then sending them out the office door. There are endless diet or nutrition books out there, but very few distinctively catering to the endurance athlete. Into this void comes Racing Weight by Matt Fitzgerald.” — Pezcyclingnews.com
“Racing Weight answers the difficult questions athletes many times have in regards to dieting, including how to handle the off-season. The book gives readers a scientifically backed scheme to discover your optimal race weight, as well as five steps to achieve it.” — Triathlete magazine
“Reaching an idealisti weight for endurance sports is important, but doing it the right way is even more important. Matt Fitzgerald provides scientific and sound counsel for any person attempting to achieve their racing weight.” — Scott Jurek, 7-time winner of the Western States Endurance Run and 2-time winner of the Badwater Ultramarathon
“Racing Weight is the firstborn book written completely regarding an issue that is very essential to runners—eating and training in the right manner to get to the get started line of the peak race with the right body composition for running fast.” — Letsrun.com
“Racing Weight offers endurance athletes a simple approach to dietary quality. The Diet Quality Score system is worth the price of the book alone. It’s easy to follow and makes sense. Amateur to professional athletes may optimize their potential with this book.” — BikeWorldNews.com
“Every now and then somebody writes the giant-killer text, the volume that becomes the bible of a subject. Ten years from now most of us will be marveling how we managed before Racing Weight came along.” — RedKitePrayer.com
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Dumbbell Snatch Image
Dumbbell Snatch Pic
Dumbbell Snatch Picture
Most helpful client reviews
9 of 10 people found the following review helpful.
 Good conceptions – but it relies on a website that is missing info
By projektyle
I can’t comment on the effectiveness of the methodology outlined here. It makes good sense, basically how to increase fat burning to reduce your weight while still permitting for base training. However, the setup is for you to calculate your nutritional needs based on a calculated number of calories needed, using the workouts in the book. Supposedly you may go to racingweight.com and find calculators that will let you calculate, for your specific starting weight, the number of calories you will burn using the workouts in the book. Unfortunately, when you go to racingweight.com and search for calculators, you find precisely one article, which has a link to an offsite calculator that has utterly no data in regards to the training plans in the book. From that perspective, it’s a finish fail. And since the entire plan is supposed to be based on a specific caloric deficit, of which this is the basis, it makes the whole crusade futile…
2 of 2 humans found the following review helpful.
 Not as good as the original, but still helpful
By S. Pritchard
The original Racing Weight is a extraordinary book with an unbelievable amount of info backed up by hard data. This book starts off with a watered-down recap of Racing Weight, followed by a few meal plans and counsel for losing weight. It is designed for the “off-season” which I did not recognise at the time of purchase, and is in all probability share of the reason I didn’t find it too helpful. Additionally, I would have loved to see more vegetarian plans. The author admits to finding it difficult to get sufficient protein (30%) without overdoing calories in his one vegetarian plan; providing a bit more guidance would have been even more utile for me.
I’ll probably go back to this book in the winter, when I’m not training rather as hard as I am now, and possibly it will help me even more than the initial book already has. However, if you are thinking of purchasing this book and have not already read Racing Weight, I *highly* commend buying that one before (or rather of) this one.
2 of 2 humans found the following review helpful.
 Long overdue book on this critical subject matter
By spassmeister
This book’s value cuts throughout a heap of levels of athletic pursuit – from couch potato to elite amateurs. That is, if like many, you have been working out and doing 10k races or even half marathons, triathlons or more and become used to working out to stay trim and do a lot of events with friends, and you genuinely want to improve, you need to focus on dropping weight. Even if you live in San Diego (like I do) and may train through the winter, a lot of persons still over induldge in feed for the duration of the “off season” and put a heap of extra weight on. Then, you start out working out again in Feb/March and – like each year – believe you may train the extra pounds off.
After years of doing this you realize – ” hey – what if I merely concentered on losing weight up front….then the training would be more effective and more fun” by April/May time frame. That is, you may do those longer and more difficult workouts earlier in your training season and prepare to have a good deal of great events for the duration of the middle of the year. Whether or not you have thought that, if you plan to do competitory events and are veritably fascinated in bettering your performance you ought to read this book. It outlines the kinship amid racing weight and performance, and makes that point that you are at your best at almost your lightest weight. That will have to be motivation sufficient to read the rest of the book and follow the “quick start” guide including:
- goal setting
- proper race weight determination
- tips on eating using Fitzgerald’s DQS (Diet Quality Score): a quick/easy way to track caloric consumption from a quality perspective
- what, how much and when to eat with meal planning and lot of samples
- the value/benefit of intense exercise at weight loss all around the day
- programs for runners, cyclists and triathletes
One issue I have that is not well covered in the book is the kinship amid optimal racing weight and the amount of muscle mass that may not promote, say, a sub-3 hour marathon (my goal). If you have done sufficient weight training that you’ve built up a great deal of muscle mass that won’t be of any support cycling up palomar or running on the track, you need to shed those dense pounds as much as fat pounds.
Couple last thoughts on this book. First, if you ever read “body for life” and saw the 12-week challenge that Bill Phillips started and read in regards to the “biggest losers” who won that contest they all said the same thing – it was regarding 75% diet and with regards to 25% weight lifting to get the body they wanted. That is, you cannot train your way past a bad diet. This book focuses on athletic performance, not how you look in the mirror, but the message and philiosphy are the same. And when you recduce your body fat you gain in both ways. Finally, be careful when you do the anaerobic/intense exercises recommended. This is how galore – including me – have injured ourselves. For me it was that last 200M sprint in 33 seconds that tweaked my hamstring two years ago and it’s never entirely recovered – so warm up A LOT prior to these.
See all 13 client reviews…
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Dexter
i can do with olympic ba and 130lbs 3 times
Riley
DO the ladder as prescribed 5-4-3-2-1 wiith each hand.
If you can make it through that, take a break and try it again…
Orval
how many sets should you do