Dumbbell Kneeling Hold to Clean-Grip Stand
Strengthen your core & legs with this challenging dumbbell exercise! Build stability & power from the ground up.
The Dumbbell Kneeling Hold to Clean-Grip Stand is a compound exercise that mainly works the quads and core, with help from the glutes & hips and back. You'll need: dumbbells.
Required Equipment
Dumbbell Kneeling Hold to Clean-Grip Stand Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Dumbbell Kneeling Hold to Clean-Grip Stand Variations and Alternatives
How to do the Dumbbell Kneeling Hold to Clean-Grip Stand
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).
Step up with one leg into a lunge position while maintaining the weights at shoulder level.
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.
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.
Throughout the exercise, keep your core tight, chest up, and maintain a controlled movement.
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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Dumbbell Kneeling Hold to Clean-Grip Stand FAQs
What muscles does the Dumbbell Kneeling Hold to Clean-Grip Stand work?
The Dumbbell Kneeling Hold to Clean-Grip Stand mainly works the quads and core, with help from the glutes & hips and back. The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Dumbbell Kneeling Hold to Clean-Grip Stand?
Dumbbells.
Is the Dumbbell Kneeling Hold to Clean-Grip Stand a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Kneeling Hold to Clean-Grip Stand go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Kneeling Hold to Clean-Grip Stand variations and alternatives?
Similar exercises include the Dumbbell Hang Clean & Press, Dumbbell Kneeling Down Up Raise Twist, Dumbbell Power-Clean and Dumbbell Clean.
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