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  • Dumbbell Single Arm Thruster

    Hold dumbbell at shoulder height with feet shoulder-width apart.
    Squat down, then drive upward, pressing dumbbell overhead in one motion.
    Lower dumbbell as you descend into next rep smoothly.

  • Dumbbell Alternating Single Arm Thruster

    Hold two dumbbells at shoulder height, palms facing inward.
    Squat down, then drive upward, pressing one dumbbell overhead.
    Lower dumbbell as you descend again, alternating arms each rep.

  • Dumbbell Single Arm Hang Clean And Press

    Hold dumbbell in one hand at thigh level with slight knee bend.
    Pull dumbbell upward explosively to shoulder, catching it smoothly.
    Press overhead, fully extending arm, then return to start position.

  • Dumbbell Single Arm Clean And Press

    Hold dumbbell between legs, hinge slightly, and pull explosively to shoulder.
    Catch dumbbell at shoulder height with knees slightly bent.
    Press overhead until arm fully extends, then lower under control.
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