How to do a Dumbbell Overhead Kneel to Stand
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Dumbbell Overhead Kneel to Stand
Workouts with Dumbbell Overhead Kneel to Stand
Instructions for Proper Form
This exercise is a combination of a kneeling movement and an overhead press. It’s a compound exercise that primarily targets the quads, shoulders, and triceps. By starting from a kneeling position and moving to a stand with the weight overhead, you add instability and require greater core stabilization. This can increase functional strength and balance.
- Kneel with both knees on the ground shoulder-width apart and grab a pair of dumbbells, one in each hand.
- Press the set of dumbbells overhead and brace your core through the exercise.
- Bring one leg forward into a half-kneeling position with the foot planted firmly on the ground.
- Push off the foot to stand up tall and bring the other leg forward.
- Reverse the movement back to the starting position.
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Alternative Exercises to Dumbbell Overhead Kneel to Stand
1. Dumbbell Squat
94.1 mSCORESWAPPED 111 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
2. Dumbbell Goblet Squat
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3. Dumbbell Sumo Squat
81 mSCORESWAPPED 80 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
4. Dumbbell Lunge
97.6 mSCORESWAPPED 64 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
5. Air Squats
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- Beginner
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6. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 58 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
7. Single Dumbbell Sumo Squat
86.2 mSCORESWAPPED 39 TIMESSingle Dumbbell Sumo Squat is a variation of the more standard Squat, and more specifically a Sumo Squat and Goblet Squat. Similar to other Squat variations, this compound exercise primarily targets your quads. By keeping the weight in front of your chest, you can further isolate your quadriceps. Planting your feet wider than a standard squat can help with some limitations in mobility.
8. Dumbbell Curtsy Lunge
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9. Dumbbell Thruster
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10. Jump Squat
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