Intermediate
WEIGHTED KNEELING STEP WITH SWING
Shoulders
Body Part
Delts
Target Muscle
Weighted
Equipment
Intermediate
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start in a kneeling position with your knees hip-width apart and your back straight.
2
Step:2 Hold a weight in each hand, with your arms extended straight down in front of you.
3
Step:3 Engage your core and swing the weights up and overhead, keeping your arms straight.
4
Step:4 Lower the weights back down to the starting position and repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
