Double Dumbbell Cyclist Thruster

Instructions for proper form

1. Start standing on a slant board with your heels elevated. 2. Hold a dumbbell in each hand at shoulder height with a neutral grip. 3. Keeping your chest up and core engaged, bend your knees to lower your body into a squat until your thighs are parallel to the ground. 4. As you push through your heels to return to the standing position, simultaneously press the dumbbells overhead. 5. Ensure that your arms are fully extended overhead, and do not arch your back. 6. Repeat for the desired number of repetitions while maintaining control and stability.

Common mistakes to avoid

1. Failing to keep the core engaged, which can lead to lower back strain. 2. Allowing the knees to cave in during the squat. 3. Lifting the dumbbells without fully engaging the lower body first. 4. Arching the back excessively when pressing the weights overhead. 5. Not going deep enough into the squat.

Benefits

Specific benefits of the exercise

The Double Dumbbell Cyclist Thruster effectively targets the quadriceps while also engaging the entire body through a compound movement. It enhances lower body strength, stability, and overall balance.

Expected results and timeframe

With consistent practice, you can expect increased strength in the quadriceps and improved overall body conditioning in about 4-6 weeks, assuming regular training practices and proper nutrition..

Who this exercise is best for

This exercise is best for novice individuals looking to build lower body strength and improve overall fitness. It’s also suitable for athletes who require explosive leg strength for their sports.

Scientific studies supporting its effectiveness

Research has shown that compound movements like squats and presses promote greater hormonal responses and muscle activation compared to isolation exercises. This makes the Double Dumbbell Cyclist Thruster a potent exercise for muscle building and strength.

Variations

Beginner modifications

To modify for beginners, reduce the load by using lighter dumbbells, or perform the exercise without weights initially to focus on form. Additionally, the slant board can be removed to practice squats on a flat surface.

Advanced progressions

Advanced variations may include adding pause at the bottom of the squat, increasing weight, or incorporating an explosive jump at the end of the thruster for added power training.

Integrations

Complementary exercises

Complementary exercises include lunges, push-ups, and planks to further develop full-body strength and stability.

Super set recommendations

Consider supersetting with exercises like bent-over rows or tricep extensions to target opposing muscle groups efficiently.

Sample workout routines

1. Warm-up (5-10 min of dynamic stretches). 2. 3 sets of Double Dumbbell Cyclist Thrusters (10-12 reps). 3. 3 sets of Push-ups (8-10 reps). 4. 3 sets of Plank (30-60 seconds). 5. Cool down with stretches.

Exercise combinations

Combine this exercise with deadlifts and overhead presses for a comprehensive lower and upper body workout.

Best time to do this exercise in your workout

This exercise is best performed at the beginning of your workout after a proper warm-up, as it requires a high degree of energy and focus.