Dumbbell Thruster
This exercise is a total-body movement compounding an overhead press with a squat.
Straighten your arms fully overhead and hold the weight in a stable position for a second.
It can also activate your quads, glutes, and hamstrings.
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To set up, start in a high plank position.
Your hands should be on a set of dumbbells that are placed shoulder-width distance apart.
Switch between your left and right sides.
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Then, it’s time for a pushup.
Complete one pushup while holding the weights.
Next, you’ll do a dumbbell clean.
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The dumbbells should be in a front rack position once again.
Lastly, wrap up the exercise with an overhead press.
Straighten out your legs and bring the dumbbells above your head until your arms are totally straight.
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Bring the dumbbells back to your shoulders, then lower them to each side of your body.
Pushup
A classic pushup is an amazing total-body exercise that calls for complete activation of your core.
This move also works your triceps, chest, and posterior chain.
Begin by assuming a high plank with your hands placed a bit outside shoulder-width.
Activate your glutes and core, and keep your neck neutral.
Then, lower your body to the floor by bending at your elbows.
Push back up to the position you started in, totally straightening your arms.
“One tip is to verify your chest hits the ground before the hips do.
Modify as needed using your knees or a wall,” Crawford adds.
Start off by positioning your feet shoulder-width distance apart and standing up tall.
Point your toes forward.
Put the barbell, kettlebell, or dumbbells on the floor in front of your body.
Stand close enough to the weight so that your shins touch it.
Activate your lats, glutes, and core to give your lower back support.
And lastly, gain momentum through your heels to lift the weight.
Begin by standing tall, and place your feet shoulder-width distance apart.
Your toes should point forward.
Place the barbell in front of your body.
Use a wider overhand grip than if you were performing a deadlift.
As you extend your knees and your hips, bring the bar up to your thighs.
Keep your shoulders over the weight.
Once you’re in the split stance, fully extend your arms overhead to lock out the weight.
Then, stand up with the weight pressed overhead.
Always step the front foot in first, then the back foot.
Lower the weight back down to your shoulders, and then slowly lower it to the ground."
Crawford dubs this exercise a “true Olympic lift” that needs good form.
Begin with a light weight, then go from there.
