Weighted Kneeling Step With Swing
Also known as: kneeling weighted step with swing
Use added external load to build overhead strength that holds up: Weighted Kneeling Step With Swing belongs in your shoulder rotation.
How to do 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.
Weighted Kneeling Step With Swing Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Secure the load before the set so form does not shift.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Drop the weight and finish clean if position slips.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add the smallest increment that still feels different.
Common Weighted Kneeling Step With Swing Mistakes
Holding the weight where it drags you out of position
Keep the load close to your centre so posture does not change.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Weighted Kneeling Step With Swing
Swap Weighted Kneeling Step With Swing For
Weighted Kneeling Step With Swing — Frequently Asked Questions
How do you 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. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Weighted Kneeling Step With Swing work?
The Weighted Kneeling Step With Swing primarily targets the delts. It is classified as a shoulders exercise and is performed with added weight.
How many sets and reps of the Weighted Kneeling Step With Swing should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Drop the weight and finish clean if position slips. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Weighted Kneeling Step With Swing good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Weighted Kneeling Step With Swing?
Try the Dumbbell Incline Rear Lateral Raise, Kettlebell Seated Press or the Landmine Lateral Raise. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Weighted Kneeling Step With Swing the same as the kneeling weighted step with swing?
Yes. The Weighted Kneeling Step With Swing is also commonly called the kneeling weighted step with swing. Different gyms and training programs label it differently, but "kneeling weighted step with swing" refer to this same movement.
