Dumbbell Overhead Kneel to Stand
10 reps
With the weights locked overhead, drive up from kneeling to standing without letting them drift.
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QUADS
Dumbbell Overhead Kneel to Stand
This pairs a kneel-to-stand with a locked-out overhead hold, so it hits the quads and glutes while the shoulders and triceps work to keep the load steady. Carrying weight overhead the whole time turns your core into the main stabilizer. Expect a real challenge to balance and full-body control.
How to do it
- 1
Kneel on both knees about shoulder-width apart with a dumbbell in each hand.
- 2
Press both dumbbells overhead to lockout and brace your midsection hard.
- 3
Bring one foot forward into a half-kneeling position, planting it flat.
- 4
Push through that foot to stand fully upright, drawing the other leg up to meet it.
- 5
Keep the weights fixed overhead as you reverse back to the kneeling start, then repeat.