1/2 Kneeling Dumbbell Clean and Press June 19, 2026 This can be used as an accessory movement or a main lift in a well-rounded program. It works well for single-arm strength, overhead control, trunk stability, and coordination. Start in a half-kneeling position. The dumbbell starts on the same side as the knee that is down. Pull the dumbbell up, then bring the elbow underneath and through to the front of the body. From the shoulder, press the dumbbell overhead until the arm is locked out. Reverse the motion with control and repeat. Do: 2–4 sets 3–6 reps each side Train what carries over. Bluegrass Barbell Move Better. Lift Better. Filed under #Dumbbell
This can be used as an accessory movement or a main lift in a well-rounded program.
It works well for single-arm strength, overhead control, trunk stability, and coordination.
Start in a half-kneeling position.
The dumbbell starts on the same side as the knee that is down.
Pull the dumbbell up, then bring the elbow underneath and through to the front of the body.
From the shoulder, press the dumbbell overhead until the arm is locked out.
Reverse the motion with control and repeat.
Do:
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.