Kettlebell Kneeling Hold to Clean-Grip Stand
Kneel, clean, and stand! Build strength & stability with this kettlebell exercise. Core & glutes will thank you.
The Kettlebell Kneeling Hold to Clean-Grip Stand is a compound exercise that mainly works the glutes & hips and core, with help from the back and quads. You'll need: kettlebells.
Required Equipment
Kettlebell Kneeling Hold to Clean-Grip Stand Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Quads (quadriceps femoris)
Kettlebell Kneeling Hold to Clean-Grip Stand Variations and Alternatives
How to do the Kettlebell Kneeling Hold to Clean-Grip Stand
Start by kneeling on the ground with a kettlebell in front of you.
Engage your core and keep your back straight as you reach down and grasp the kettlebell handle with both hands, using an overhand grip.
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.
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.
Ensure you maintain a straight back and tight core throughout the movement.
To complete one repetition, return to the kneeling position with control and without letting the kettlebell drop.
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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Kettlebell Kneeling Hold to Clean-Grip Stand FAQs
What muscles does the Kettlebell Kneeling Hold to Clean-Grip Stand work?
The Kettlebell Kneeling Hold to Clean-Grip Stand mainly works the glutes & hips and core, with help from the back and quads. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Kettlebell Kneeling Hold to Clean-Grip Stand?
Kettlebells.
Is the Kettlebell 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 Kettlebell Kneeling Hold to Clean-Grip Stand go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Kneeling Hold to Clean-Grip Stand variations and alternatives?
Similar exercises include the Dumbbell Overhead Kneel to Stand, Dumbbell Kneeling Hold to Clean-Grip Stand, Kettlebell Clean-Grip Reverse Lunge and Kettlebell Clean & Push-Press.
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