Weighted Kneeling Step With Swing

This is an active movement where you kneel on the floor and swing weights up over your head. It works your shoulder muscles while also using your arm muscles and stomach muscles. You need to be strong and balanced to do this smoothly.

How to Perform

1Kneel on the floor with your knees apart, about as wide as your hips, and keep your back straight.
2Hold a weight in each hand with your arms hanging straight down.
3Tighten your stomach muscles and swing the weights all the way up over your head, keeping your arms straight.
4Bring the weights back down to where you started and do it again.

Exercise Info

Primary Muscles

Delts

Secondary Muscles

Core

Triceps

Equipment

Weighted

Difficulty

Intermediate

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