Target Muscle

    Shoulders

    Equipment

    Body Weight

    Difficulty

    Intermediate

    Category

    Strength

    ShouldersBody Weight

    Weighted Kneeling Step with Swing

    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. 1

      Start in a kneeling position with your knees hip-width apart and your back straight.

    2. 2

      Hold a weight in each hand, with your arms extended straight down in front of you.

    3. 3

      Engage your core and swing the weights up and overhead, keeping your arms straight.

    4. 4

      Lower the weights back down to the starting position and repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Shoulders Exercises

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