Dumbbell Thruster
What is this machine?
Käsipainonyöntö (Dumbbell Thruster) on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Glutes.
Liikkeessä työskentelevät myös Shoulders.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleGlutes
Secondary musclesShoulders
Equipmentvapaat painot
Movement patternpush
Difficultyintermediate
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Pressing the dumbbells overhead before fully standing, which kills the leg drive and stresses the shoulders. Letting the knees cave in during the squat, which loads the inside of the knee under speed. Cutting the squat depth short, which removes the leg drive that powers the press. Crashing the dumbbells back onto the shoulders, which jolts the joints and breaks rhythm.
💪 Where you should feel it: Mainly in the Glutes. The Shoulders assist.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Barbell Thrustervapaat painot
Kettlebell Thrustervapaat painotTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
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