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dumbbell conditioning Activity intensity • High
✓ lower back safe
✓ wrist safe
Dumbbell Squat-to-Press Thruster
Primary Muscles: quadriceps, glutes, anterior deltoid
Secondary Stabilisers: triceps, core
DEFAULT REP RANGE
8-15 reps
INTERVAL REST TARGET
90s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Hold dumbbells at your shoulders and perform a full front squat.
- Use the upward leg drive out of the squat to press the dumbbells seamlessly overhead.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same target muscles Easier setup
Dumbbell or Kettlebell Goblet Squat
dumbbell • beginner • Rest 90s
Same target muscles Joint-friendly option
Kettlebell Clean & Front Rack Squat
kettlebell • intermediate • Rest 90s
Same movement pattern Easier setup
Rowing Ergometer Conditioning Intervals
cardio machine • beginner • Rest 60s