Exercise guide · Intermediate · Compound
Weighted Kneeling Step with Swing: How to Do It & Muscles Worked
The weighted kneeling step with swing is a dynamic exercise that targets the deltoids while also engaging the triceps and core. It involves swinging weights overhead from a kneeling position, requiring coordination, balance, and strength.
- Primary muscles
- Shoulders
- Equipment
- Weighted
- Level · type
- Intermediate · Compound
How to do the weighted kneeling step with swing
- Step 1: Start in a kneeling position with your knees hip-width apart and your back straight.
- Step 2: Hold a weight in each hand, with your arms extended straight down in front of you.
- Step 3: Engage your core and swing the weights up and overhead, keeping your arms straight.
- Step 4: Lower the weights back down to the starting position and repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Weighted Kneeling Step with Swing alternatives
More exercises that train the shoulders as their main target:
-
Advanced Style Battling Ropes
Shoulders · Rope · Intermediate cardio -
Band Twisting Overhead Press
Shoulders · Band · Intermediate compound -
Barbell Rear Delt Raise
Shoulders · Barbell · Intermediate compound -
Barbell Rear Delt Row
Shoulders · Barbell · Intermediate compound -
Barbell Seated Bradford Rocky Press
Shoulders · Barbell · Intermediate compound -
Barbell Seated Overhead Press
Shoulders · Barbell · Intermediate compound -
Barbell Skier
Shoulders · Barbell · Intermediate compound -
Barbell Standing Bradford Press
Shoulders · Barbell · Intermediate compound
More shoulders exercises
-
Dumbbell Lateral Raise
Shoulders · Dumbbell · Beginner compound -
Standing Dumbbell Overhead Press
Shoulders · Dumbbell · Intermediate compound -
Band Front Lateral Raise
Shoulders · Band · Beginner compound -
Band Front Lateral Raise - Complete Variation
Shoulders · Band · Beginner compound -
Band Front Raise
Shoulders · Band · Beginner compound -
Band Reverse Fly
Shoulders · Band · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.