Dumbbell thrusters for strength, cardio, and fat loss.

By Dr. Ron Hekier March 30, 2017





For today’s exercise tip we’re going to be doing dumbbell thrusters. A thruster is a combination of a press, a shoulder press, and a squat.  Everyone wants an exercise they can do at home that takes little time, burns fat, and tightens muscle. The thruster is a great exercise for that.


It’s a great exercise to gain muscular strength, get in some cardio, and burn fat.

This is how you perform a dumbbell thruster. I want you to do 3 sets of 10. Take a pair of dumbbells bring them to your shoulders,










come down into a squat as if you are sitting on a low chair












and when you get up, press the dumbbells over your head.

Continue that for three sets of 10 repetitions.

















You’ll find that it gets all the work out of a squat which gets your butt and your legs, and the work out of a press which gets your shoulders and your arms together with some core.

If you have mobility issues, do as much as you can. Go down in the squat as far as you can go even if it is only a few inches and press as far above overhead as you can.

Make sure you pick a weight that is a challenge. The hardest part is the press overhead.

In order to pick a weight that allows you to perform 10 repetitions and still challenge your body so that you can muscle and burn fat, most women will start with 10 lbs. dumbbells and many men will start with 20 lbs. dumbbells.


For more tips such as this one check out our Facebook page which is where we have most of our content.

Facebook page LapBand Doctors on FB


Print Friendly

Dr. Ron Hekier Dr. Ron Hekier

Dr. Ron Hekier

2717 Summerhill Road, Texarkana, TX, 75503