Dumbbell Overhead Kneel to Stand
The Dumbbell Overhead Kneel to Stand is a functional strength exercise that challenges full-body stability by requiring you to transition from kneeling to standing while holding a weight locked overhead. It primarily targets the quadriceps and shoulders while heavily engaging the core to maintain balance.
Because this exercise requires significant coordination and shoulder stability, our AI monitors your sleep and HRV data to ensure your central nervous system is recovered enough to perform it safely. If your recent training load indicates shoulder fatigue or poor recovery, the app will automatically adjust your prescribed weight or suggest a regression like the standard Dumbbell Kneel to Stand to prevent injury.
Form Cues
- Lock your elbow completely straight overhead
- Brace your core to keep your ribcage down
- Step your front foot forward firmly
- Drive through your front heel to stand up
- Lower yourself back to the floor with control
- Don't let your overhead elbow bend
- Don't arch your lower back excessively
- Don't slam your knee into the floor on the descent
- Don't allow the dumbbell to drift sideways
- Don't look down at the ground
Common Mistakes
- Bending the overhead arm
- Hyperextending the lumbar spine
- Crashing down onto the knee
- Rushing the movement tempo
- Lack of core engagement
Muscles Worked
This movement provides a powerful stimulus for the quadriceps and glutes through the deep range of motion required to stand up from the floor. The overhead positioning forces the anterior deltoids and core musculature to work overtime to maintain structural integrity, creating a comprehensive functional strength challenge.
Primary
Secondary
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