Weighted Kneeling Step with Swing
From half-kneeling with a plate at the hips, drive up into a split stance while swinging the plate overhead on straight arms, then kneel back down.
How to do it
Setup
Half-kneeling on a mat, front shin vertical, a light plate held by its edges in front of the hips.
Steps
- Drive through the front foot, lifting the back knee off the mat.
- Swing the plate up overhead on straight arms as you rise.
- Lower the back knee softly as the plate comes down; switch legs after the set.
Common mistakes
Arching the back as the plate goes overhead: ribs down, glutes tight. Back knee banging into the mat: lower it softly. A plate too heavy to swing with straight arms: go lighter.
Breathing
Exhale rising and swinging, inhale kneeling.
