The Muscle Couple with some commentary on an incredibly overlooked and under utilized exercise:

Dumbbell Thrusts

The Dumbbell Thrust is an amazingly “time effective” exercise as it activates most of the major muscles in your upper and lower torso.

For any trainee crunched for time, you can substitute this exercise for an entire workout.  Consider it a full body training session in and of itself.

This Exercise Will Fatigue Even the Most Advanced Lifters!

• Take a Medium-Light Set of DB’s (10-25 Pounds) and press them to your shoulders.
• Turn Your Palms into a Pronated Position(Palms face outward)
• Place your Feet shoulder-width apart.  Keeping your back flat, lower your hips and flex your knees so you lower yourself into squat position
• Explode back up to the starting position
• When fully upright, press the DB’s upward until they end above your head with your elbows straight <V-Position as in pic above>
• Hold this position for one second count, lower the DB’s to your shoulders and then go back into squat position
• Repeat in Explosive Fashion for 12-15 Reps
• Inhale on the way down and exhale upon full extension at the top of the press

Try to keep your weight on your heels and not on your toes as you squat.  Once you can do three sets of 15 reps, increase the weight of the DB’s.

This is a very difficult exercise from an endurance standpoint.  Even advanced trainers will struggle when first incorporating it into a routine.

*ROAD WARRIORS* –This is a great workout to employ when traveling on business or without access to a full gym and it’s equipment.

Give it a shot the next time you’re crunched for time or on the road.  Tell us what you think.

<Note>We’ll insert a video of this exercise into the blog when we can.

TMC has been very busy recently with work and The Muscle B.  We haven’t been able to devote enough time to the blog.  We hope we can rectify this shortly.

We appreciate your continued loyalty and readership.

Have a great week!

MIHWCS