straddlyDumbbell Thruster
Muscles worked
Main muscles
- Anterior Deltoid
- Gluteus Maximus
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
Also working
- Lateral Deltoid
- Rectus Abdominis
- Trapezius (Upper)
- Triceps (Lateral Head)
- Triceps (Medial Head)
What it is
A front squat with dumbbells at the shoulders that flows straight into an overhead press. Use the drive from the legs to launch the weights overhead. It is a full-body move that works well for strength and conditioning.
Technique tips
- Hold the dumbbells on the shoulders, elbows up
- Squat to at least parallel
- Drive up and press in one smooth motion
- Finish with arms locked over the ears
How to track your progress
Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.
