Dumbbell Kneeling Hold to Stand Clean Grip
Gym Exercise Card
Equipment
The Dumbbell Kneeling Hold to Stand Clean Grip is a compound exercise focused on strengthening the lower body and core, as well as improving balance and coordination. It combines static holds and dynamic movements, engaging the quadriceps, glutes, and core stabilizers, enhancing strength and stability.
How to do it
- Start in a kneeling position with feet flat on the floor, holding dumbbells at shoulder height in a clean grip.
- Engage your core and squeeze your glutes as you rise to a standing position, keeping dumbbells steady.
- Slowly lower back into the kneeling position, maintaining control and balance throughout the movement.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Deltoid Anterior Hamstrings Rectus Abdominis
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