TETSUWeighted Kneeling Step With Swing
The Weighted Kneeling Step With Swing is a weighted exercise for the shoulders that primarily targets the delts, with the triceps and core assisting. Follow the 4 steps below for correct form, with an animated demonstration.
How to do the Weighted Kneeling Step With Swing
- Start in a kneeling position with your knees hip-width apart and your back straight.
- Hold a weight in each hand, with your arms extended straight down in front of you.
- Engage your core and swing the weights up and overhead, keeping your arms straight.
- Lower the weights back down to the starting position and repeat for the desired number of repetitions.
Common questions
What muscles does the Weighted Kneeling Step With Swing work?
The Weighted Kneeling Step With Swing primarily targets the delts. The triceps and core work as supporting muscles.
What equipment do I need for the Weighted Kneeling Step With Swing?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Kneeling Step With Swing.
How many sets and reps of the Weighted Kneeling Step With Swing should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Weighted Kneeling Step With Swing works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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