Kneeling Dumbbell Hold to Stand Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Push (Bilateral)
  • Intermediate
  • Adductors, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Abs Exercises Diagram Target Muscle Group

Kneeling Dumbbell Hold to Stand Overview

The kneeling dumbbell hold to stand is a full body exercise that primarily targets the abs.

Very reminiscent of a Turkish get up, the kneeling dumbbell hold to stand requires one to stabilize their entire body with a weight overhead while trying to transition from the floor to a standing position.

Kneeling Dumbbell Hold to Stand Instructions

  1. Set up in a tall kneeling position with both knees down.
  2. Press a set of dumbbells overhead.
  3. Lift one leg into a half kneeling split squat and drive up through the whole foot.
  4. Stand up tall and then reverse the movement back to the starting position.
  5. Repeat for the desired number of repetitions.

Kneeling Dumbbell Hold to Stand Tips

  1. Don’t allow the head to jut forward as the arms are overhead.
  2. Keep the ribcage down and don’t focus on arching the back or forcing the chest up excessively.
  3. Think about making your spine long and keeping a straight line from your head through knees.
  4. You can utilize this variation to teach someone the second half of a Turkish get up as it’s a very beneficial anti-extension movement.