DB Thruster
Demo video coming soon
How to Do It
Hold DBs racked at the shoulders, feet shoulder-width. Squat to at least parallel, then drive explosively up through the legs and, as the hips and knees extend, press the DBs overhead in one fluid motion, finishing with arms locked out and ribs down. Lower the DBs to the shoulders as you descend into the next squat. Repeat continuously.
Why It Works
A full-body compound that chains a squat into an overhead press, using leg drive to power the press (triple extension into the lockout); trains total-body strength, power transfer from legs through trunk to arms, and — at higher reps — conditioning.
Hockey Transfer
Builds the full-body, ground-up power transfer and triple extension that underpin a powerful stride push-off and generating force from the legs through a braced trunk; the leg-to-overhead drive mirrors the explosive force transfer used in contact and battles.
Coaching Cues
- "Drive through the legs into the press"
- "ribs down, finish tall"
- "smooth squat-to-press rhythm"
Common Mistakes
Pressing before the legs drive (no power transfer); arching the low back at lockout; squatting shallow; losing the rhythm
Progression / Regression
heavier DBs or for power (low reps, max intent)
lighter DBs or split into squat + press
Primary Muscles
Energy System
Strength/neural (glycolytic at high reps)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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