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Dumbbell Thruster — quick step-by-step Setup: Stand feet hip-to-shoulder-width, hold a dumbbell in each hand at shoulder height (racked position), palms facing each other. Brace your core, chest up. Initiate the squat: Hinge hips back slightly, push knees out, lower into a full squat (thighs at least parallel). Keep the dumbbells close to ...
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