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Dumbbell Kneeling Hold to Stand Clean grip

Dumbbell Kneeling Hold to Stand Clean grip

The Dumbbell Kneeling Hold to Stand Clean grip is a challenging and effective full-body exercise that targets multiple muscle groups simultaneously. This exercise primarily focuses on developing strength and stability in your core, back, shoulders, and legs. To perform this exercise, you will need a pair of dumbbells and a mat for knee support. Begin by kneeling down on a soft surface, positioning your knees hip-width apart and the dumbbells in a clean grip position (palms facing your body) resting on the front of your shoulders. Your back should be straight, and your core engaged. From this starting position, slowly rise up to a standing position while maintaining the clean grip on the dumbbells. As you stand up, make sure to keep your core tight and maintain proper form with your spine aligned. The clean grip on the dumbbells engages your upper back and shoulders, while the movement from kneeling to standing activates your core, glutes, and leg muscles. This exercise not only helps you build strength and stability but also improves your coordination and balance. You can incorporate the Dumbbell Kneeling Hold to Stand Clean grip into your full-body workout routine or use it as a challenging standalone exercise. Remember to start with lighter dumbbells and gradually increase the weight as you become more comfortable and confident with the movement. Stay focused, use proper form, and enjoy the benefits of this challenging exercise.


  • Start by kneeling down on the ground with your knees hip-width apart.
  • Place a dumbbell on the floor in front of you and hold it with both hands, using a clean grip.
  • Engage your core and maintain a straight back as you slowly lift the dumbbell off the floor, keeping it close to your body.
  • Stand up while keeping your back straight, pushing through your legs and using your glutes and core to maintain stability.
  • Once you are fully standing, reverse the movement and slowly lower the dumbbell back to the starting position on the ground.
  • Repeat for the desired number of repetitions, focusing on maintaining proper form and controlled movement throughout the exercise.

Tips & Tricks

  • Engage your core throughout the entire exercise to maintain stability and control.
  • Keep your back straight and chest lifted during the movement.
  • Maintain a firm grip on the dumbbell to ensure proper control and prevent it from slipping.
  • Focus on your breathing, inhaling during the kneeling position and exhaling during the stand up phase.
  • Start with a lighter dumbbell until you have mastered the technique and can safely handle heavier weights.
  • Ensure proper form by practicing in front of a mirror or with the guidance of a certified fitness professional.
  • Gradually increase the speed and intensity of the exercise as you become more comfortable and proficient.
  • Include this exercise as part of a well-rounded strength training program to improve overall upper body and core strength and stability.
  • Properly warm up your muscles before attempting the exercise to prevent injury and enhance performance.
  • Monitor your technique closely throughout the movement to avoid placing excessive strain on your lower back.

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