In the world of fitness, one of the most challenging movements is lifting an object from a squat position all the way to an overhead position; the same is the CrossFit thruster workout. CrossFit thruster workout has been around for such a long time. However, in the past few decades, its popularity has increased thanks to competitive fitness sports. Have a look at some of the tips on how to do CrossFit thruster workouts and how you can use dumbbells along thruster workouts: The CrossFit Thruster Workout A thruster is a movement in which you descend to the bottom of a front squat and then accelerate upwards. Once you get to the end of your upward explosion, complete the lift with a shoulder pressing motion. This movement is beneficial in enhancing cardiovascular endurance, fitness, and sport-specific performance. It is critical in both Olympic weightlifting and CrossFit training. Thrusters are suitable for you if you are slow out of a squat when recovering from cleans. Using Dumbbells for Thrusters Dumbbells can help you expand the benefits of this workout. When you perform this work out well, your neural systems and muscles will be trained adequately. However, when training with a singular piece of equipment such as a barbell, some asymmetries may go unaddressed. With dumbbells, you will benefit from optimal injury resilience, muscular movement, and coordination. At one point or the other during your training, you may be injured. When this happens, the injury may make barbell variations unbearable to the shoulder and wrist. For this reason, dumbbells come handy; you can use them to have a wide array of wrist angle and overhead positionings. These variations will also stabilize your joints, maximize the joint capsule and enhance the movement of integrity. Much like any new movement, a CrossFit dumbbell thruster requires the neurological system to adapt to the stability demands and new imbalances. Dumbbells will help you solidify proper technique and synchronize the body motion. Once you develop this new balance, transitioning to another fixed object or the barbell becomes less challenging in coordination and stability. The secret lies in performing the Crossfit thruster workout in the right way to reap the maximum benefits from the movement.    
KUNAL JHAVERI | 06 Aug 18
Weight training may have its own rules and procedures, but there is no one size that fits all. What you go for in terms of weight sizes primarily depends on the fitness goals you have set before you and any previous experience you may have on weight training. The National Strength and Conditioning Association suggests that athletes should lift weights heavy enough so as to fatigue their muscles during specific repetition range when doing CrossFit exercise. This means if you work out in the CrossFit gym and you don’t feel the burn after you are done with your sets, then your lifting is not heavy enough. Beginner Lifters The recommended starting weight for beginners should be one that they can easily lift about 12 to 15 times for a set or two. The size of this dumbbell weight may range between 2 to 15 pounds depending on the target muscle group. With this dumbbell weight range, you will develop baseline musculature and strength as well as proper technique and rhythm. It is suggested that you train with this repetition and weight range for a period of about 4 weeks. The Weights The choice of weight for a dumbbell differs according to the muscle groups. For instance, when doing bicep curls, you can use weights ranging from 5 to 8 pounds. On the other hand, working out weaker triceps muscles requires weights of about 2 to 5 pounds. When performing squats, the recommended weights should be much heavier up to 45 pounds because your glutes and legs are much stronger than your arm muscles. Endurance If you are a distance athlete such as triathlete or marathon runner, your CrossFit training should have more of muscular endurance. To train for this, you should aim at using dumbbell sizes that will seriously fatigue your muscles in repetitions of about 15 to 20. Start with light weight and if you can perform up to 20 repetitions with ease, increase the weight. Your goal here is to get the maximum possible weight which you can lift through 20 repetitions and one which maxes out your endurance. Endurance training is not much about muscle mass, rather it enhances the amount of work your muscles can do over a long period. Hypertrophy When you hear of muscle hypertrophy it simply means building muscle size. The best repetition range to make this possible is 3 sets between 8 and 12 repetitions. Perform this between 2 to 3 times in a week. The dumbbells for muscle hypertrophy should be anything from 10 to 20 pounds. Strength If your target is to build strength, your CrossFit exercise should have higher intensity and weight compared to muscle hypertrophy. Make your sets around 3 to 4 and your dumbbell weight should enable you to max out at about 6 to 10 reps. The CrossFit exercise will determine the weight of dumbbell to use. For instance, when doing shoulder presses, start with 2 to 5 pounds of weight and when doing squats, aim at 45 pounds. It is advised that you get adequate rest in between the sets so that your muscles can fully recover.
KUNAL JHAVERI | 25 Jan 18