PlanWorkouts

Exercise 3641 · REF 7uFJuXp

Weighted Kneeling Step With Swing exercise animation

Weighted Kneeling Step With Swing

Category
Shoulders
Equipment
Weighted
Target
Delts

This combines a kneeling step-through with a weighted arm swing, layering a shoulder and core coordination demand onto a hip mobility movement. It's a more athletic, multi-joint exercise than a straightforward shoulder raise, closer to functional training than isolation work. Keep the swing controlled by the core and shoulder rather than letting the weight's momentum pull you off balance.

How to Do the Weighted Kneeling Step With Swing

  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

The Weighted Kneeling Step With Swing primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Core.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have weighted? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Weighted Kneeling Step With Swing work?
The Weighted Kneeling Step With Swing primarily targets the delts, with the triceps and core assisting.
What equipment do I need for the Weighted Kneeling Step With Swing?
The Weighted Kneeling Step With Swing is done with a weighted.
What's a good alternative to the Weighted Kneeling Step With Swing?
If you don't have access to a weighted, the Left Hook. Boxing targets the same delts using body weight instead.