Moves/DB Wall Thruster

DB Wall Thruster

ID: 744

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Exercise Type:
Upper Pull
Contraindications:
None
Equipment:
Dumbbell, Wall Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Establish a stable base before adding any dynamic component.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Engage the lats by thinking about pulling the shoulder blades toward the back pockets.
  4. 4. Engage the core before initiating any movement.

Regression:

Perform a bodyweight inverted row at a low bar to build the pulling pattern with reduced load.

Progression:

Add a 3-second eccentric on the way down. Progress to weighted pull-ups with a belt.

Common Problems:

Incomplete range — chin must clear the bar; if not, substitute an easier variation until strength catches up.