Dumbbell Kneeling Hold to Stand Clean-Grip

Expert Advice

Keep your core engaged and maintain a neutral spine throughout the movement to protect your lower back.

How-to-do Steps

Start in a kneeling position with a dumbbell in each hand at shoulder height, palms facing each other.
Step one foot forward and stand up, driving through your heel.
As you stand, clean the dumbbells to your shoulders by flipping your wrists so that your palms face your shoulders.
Lower back into a kneeling position in a controlled manner.
Repeat for the desired number of repetitions, alternating the leading leg.

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Muscles Worked

Dumbbell Kneeling Hold to Stand Clean-Grip primarily targets the Glutes, Quads, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Glutes45%

Quads45%

Secondary

Calves10%

Equipment

Dumbbell

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 10-12

Intermediate4 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Dumbbell Kneeling Hold to Stand Clean-Grip work?

Dumbbell Kneeling Hold to Stand Clean-Grip primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Dumbbell.

How many sets and reps should I do for Dumbbell Kneeling Hold to Stand Clean-Grip?

For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Dumbbell Kneeling Hold to Stand Clean-Grip suitable for beginners?

Dumbbell Kneeling Hold to Stand Clean-Grip is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.