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Shoulders · Weighted · Intermediate

How to do Weighted Kneeling Step With Swing

The weighted kneeling step with swing is a dynamic exercise that targets the deltoids while also engaging the triceps and core. It involves swinging weights overhead from a kneeling position, requiring coordination, balance, and strength.

Weighted Kneeling Step With Swing demonstration
Primary muscle
Shoulders
Also works
Triceps and Core
Equipment
Weighted
Level
Intermediate
Category
Shoulders

How to do Weighted Kneeling Step With Swing, step by step

  1. Start in a kneeling position with your knees hip-width apart and your back straight.
  2. Hold a weight in each hand, with your arms extended straight down in front of you.
  3. Engage your core and swing the weights up and overhead, keeping your arms straight.
  4. Lower the weights back down to the starting position and repeat for the desired number of repetitions.

Muscles worked

Weighted Kneeling Step With Swing works your shoulders as the main mover, with help from your triceps and core.

Track Weighted Kneeling Step With Swing in SPLYT

Weighted Kneeling Step With Swing is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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