Kettlebell Kneeling Hold to Clean-Grip Stand
Kneel, clean, and stand! Build strength & stability with this kettlebell exercise. Core & glutes will thank you.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by kneeling on the ground with a kettlebell in front of you.
2. Engage your core and keep your back straight as you reach down and grasp the kettlebell handle with both hands, using an overhand grip.
3. Clean the kettlebell up to your chest, rotating your wrists so that your palms face inwards and the kettlebell rests against the outside of your wrists — this is the 'clean' grip position.
4. Squeeze your glutes and core as you step up from the kneeling position to a standing position, driving through your heels and keeping the kettlebell at chest level.
5. Ensure you maintain a straight back and tight core throughout the movement.
6. To complete one repetition, return to the kneeling position with control and without letting the kettlebell drop.
7. Repeat the movement for the desired number of repetitions and sets, making sure to alternate the leading leg for each rep to ensure balanced muscle development.
Remember to perform this exercise with a weight that is manageable for your strength level, and always prioritize form over the amount of weight lifted to prevent injury.
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