Dumbbell Kneeling Hold to Clean-Grip Stand
Strengthen your core & legs with this challenging dumbbell exercise! Build stability & power from the ground up.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by kneeling on the ground with a dumbbell in each hand in a clean grip position (the dumbbells should be close to your shoulders with palms facing each other).
2. Step up with one leg into a lunge position while maintaining the weights at shoulder level.
3. From the lunge position, drive through the heel of your front foot and bring your rear leg forward to stand up fully, keeping the dumbbells at your shoulders.
4. Reverse the movement by stepping back with one leg into the lunge position, then kneel down with the other leg to return to the starting position.
5. Throughout the exercise, keep your core tight, chest up, and maintain a controlled movement.
6. Repeat for the desired number of repetitions and then switch sides.
Remember to warm up before starting your workout and choose a weight that allows you to perform the exercise with good technique. It's also beneficial to consult with a fitness professional before starting a new exercise regimen.
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