The weighted kneeling step with swing is a dynamic exercise that targets the deltoids while also engaging the tricep and core. It involves swinging weights overhead from a kneeling position, requiring coordination, balance, and strength.
Also Works
TricepsCore
How to Perform
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.
Pro Tips
•Generate the swing from your hips and core, not from your arms pulling the weight up.
•Keep your spine neutral throughout; avoid arching your back at the top of the swing.
•Start with a light weight to learn the hip hinge and arm swing coordination before adding load.
Common Mistakes
•Using the arms to lift the weight instead of generating power from the hip extension and core.
•Hyperextending the lower back at the top of the swing rather than stopping with arms overhead and core braced.
•Letting the weight pull you forward on the downswing because of inadequate core bracing.