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May 6th, 2023 12:11 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell burpee thrust (AKA:burpee clean thruster) is a full-body exercise that combines three movements into one fluid motion. It involves a squat, push-up, clean, thruster, and jump.

Stretch to do prior to exercise:

• Shoulder stretch
• Hamstring stretch
• Quad stretch

Warmup to do prior to exercise:

• 5-10 minutes of light cardio
• Bodyweight squats
• Push-ups
• Dumbbell clean and press with lighter weights

How to select the proper weight: Choose a weight that is challenging but allows you to maintain proper form throughout the exercise. It is recommended to start with lighter weights and gradually increase as you become more comfortable with the movement.

Proper form:

1. Start with the dumbbells at your sides, standing with your feet shoulder-width apart.
2. Lower yourself into a squat position, placing the dumbbells on the ground.
3. Jump back into a push-up position, keeping your back straight.
4. Complete a push-up, then jump forward into a squat position.
5. Pick up the dumbbells, clean them to your shoulders.
6. From this position, perform a thruster by pressing the dumbbells overhead while simultaneously rising to a standing position.
7. Lower the dumbbells back down to your shoulders, then lower them back to the ground.
8. Jump up and repeat the exercise.

How to reduce the difficulty: To reduce the difficulty of this exercise, you can eliminate the jump and the push-up. You can also perform the exercise with lighter weights or just your bodyweight.

How to increase difficulty: To increase the difficulty of this exercise, you can perform the movement with heavier weights or increase the number of repetitions. You can also add a jump at the end of the thruster or perform the exercise for a longer period of time.

Number of reps:

• Beginner: 8-10 reps
• Intermediate: 12-15 reps
• Advanced: 20+ reps

Estimated time for exercise: 1-2 minutes