How to do the Weighted Kneeling Step With Swing
Weighted Kneeling Step With Swing is a beginner multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Triceps and Core.
Weighted Kneeling Step With Swing demonstration · © GymiaFit
Weighted Kneeling Step With Swing at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Core
- Equipment
- Weighted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Weighted Kneeling Step With Swing step by step
- 1Start in a kneeling position with your knees hip-width apart and your back straight.
- 2Hold a weight in each hand, with your arms extended straight down in front of you.
- 3Engage your core and swing the weights up and overhead, keeping your arms straight.
- 4Lower the weights back down to the starting position and repeat for the desired number of repetitions.
Weighted Kneeling Step With Swing — questions
What muscles does the Weighted Kneeling Step With Swing work?
The Weighted Kneeling Step With Swing primarily targets the Delts. It also recruits the Triceps, Core as secondary movers.
What equipment do I need for the Weighted Kneeling Step With Swing?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Kneeling Step With Swing suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Kneeling Step With Swing?
Weighted Round Arm, Weighted Front Raise, Band Shoulder Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Kneeling Step With Swing demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.