10 Best Weighted Kneeling Step With Swing Alternatives for Shoulders
The Weighted Kneeling Step With Swing is done kneeling. Ranked closest by our scoring: the Left Hook. Boxing, Car Drivers and the Medicine Ball Scoop Throw.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Weighted Kneeling Step With Swing
- Primary muscle
- Delts
- Equipment
- Weighted
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Triceps, Core
How to perform 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.
Ranked Weighted Kneeling Step With Swing Alternatives
10 substitutes, ranked by how closely each one matches the Weighted Kneeling Step With Swing on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Left Hook. Boxing
81% match- Delts
- Bodyweight
- Intermediate
- Compound
A straight swap when you want to keep working the delts.
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Keep your left hand up to protect your face and your right hand by your chin.
- Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
- Twist your torso and engage your core muscles to generate power in the punch.
- Snap your arm back to the starting position and repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Weighted Kneeling Step With Swing
- Equipment: bodyweight only, not free weights
- Body position: standing, not kneeling
2. Car Drivers
80% match- Delts
- Barbell
- Intermediate
- Compound
How to perform this exercise
- While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
- Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
- Reverse the motion, turning it all the way to the opposite side.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Weighted Kneeling Step With Swing
- Equipment: free weights, the same as the Weighted Kneeling Step With Swing
- Body position: standing, not kneeling
3. Medicine Ball Scoop Throw
80% match- Delts
- Medicine-ball
- Intermediate
- Compound
How to perform this exercise
- Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
- Begin by thrusting the hips forward as you extend through the legs, jumping up.
- As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Weighted Kneeling Step With Swing
- Equipment: free weights, the same as the Weighted Kneeling Step With Swing
- Body position: standing, not kneeling
4. Backward Medicine Ball Throw
79% match- Delts
- Medicine-ball
- Intermediate
- Compound
Pick this when you want to work the delts with less balance to manage.
How to perform this exercise
- This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
- Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
- Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
- Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Weighted Kneeling Step With Swing
- Equipment: free weights, the same as the Weighted Kneeling Step With Swing
- Body position: standing, not kneeling
- Balance: easier to stay steady on than the Weighted Kneeling Step With Swing
5. Rack Delivery
74% match- Delts
- Barbell
- Intermediate
- Compound
How to perform this exercise
- This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
- Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
- It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Weighted Kneeling Step With Swing
- Equipment: free weights, the same as the Weighted Kneeling Step With Swing
- Body position: standing, not kneeling
- Balance: easier to stay steady on than the Weighted Kneeling Step With Swing
6. Single-arm Linear Jammer
73% match- Delts
- Barbell
- Advanced
- Compound
Pick this when you want a harder version that still works the delts.
How to perform this exercise
- Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
- Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
- Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
- Return to the starting position.
Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Weighted Kneeling Step With Swing
- Equipment: free weights, the same as the Weighted Kneeling Step With Swing
- Body position: standing, not kneeling
- Pectorals
- Dumbbell
- Intermediate
- Compound
A looser match: it works the pectorals rather than the delts.
How to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell with one hand and extend your arm straight up above your chest.
- Slowly lower the dumbbell behind your head while keeping your arm straight.
- Pause for a moment, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: pectorals, not delts
- Equipment: free weights, the same as the Weighted Kneeling Step With Swing
- Body position: lying on your back, not kneeling
- Balance: harder to stay steady on than the Weighted Kneeling Step With Swing
8. Iron Cross
70% match- Delts
- Dumbbell
- Advanced
- Compound
How to perform this exercise
Sets and reps: Hold for 20 to 30 seconds, 3 sets.
Why this matches
- Primary muscle: delts, the same as the Weighted Kneeling Step With Swing
- Equipment: free weights, the same as the Weighted Kneeling Step With Swing
- Body position: lying on your back, not kneeling
9. Chest Push With Run Release
70% match- Pectorals
- Medicine-ball
- Intermediate
- Compound
How to perform this exercise
- Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
- While taking your first step draw the medicine ball into your chest.
- As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: pectorals, not delts
- Equipment: free weights, the same as the Weighted Kneeling Step With Swing
- Body position: standing, not kneeling
10. Chest Push From 3 Point Stance
69% match- Pectorals
- Medicine-ball
- Intermediate
- Compound
How to perform this exercise
- Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
- To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
- As you execute the second step, explosively release the ball forward as hard as possible.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: pectorals, not delts
- Equipment: free weights, the same as the Weighted Kneeling Step With Swing
- Body position: standing, not kneeling
Why You Might Need a Weighted Kneeling Step With Swing Alternative
You may substitute the Weighted Kneeling Step With Swing because of shoulder pain, limited knee or hip comfort, lack of specific equipment, or a desire for a different stability demand. Swings and kneeling variants challenge shoulder stabilization and rotator-cuff activity while recruiting the core; if the original movement causes impingement, choose a substitute that keeps the humerus in the scapular plane and avoids excessive abduction. For equipment constraints, a single-arm dumbbell or kettlebell press replicates the diagonal force vector while allowing controlled range of motion. Use a cue such as “keep the elbow slightly forward and avoid shrugging” to maintain proper deltoid loading and reduce compensatory traps.
Weighted Kneeling Step With Swing FAQ
What muscles does Weighted Kneeling Step With Swing work?
The exercise primarily targets the anterior and lateral deltoids while recruiting the rotator cuff for stability and the core for anti-rotation. You’ll also engage the upper traps and serratus anterior to stabilize the scapula during the swing and press phases; cue scapular retraction on the setup.
Can I build muscle without doing Weighted Kneeling Step With Swing?
Yes, you can build deltoid mass using progressive overload through presses, unilateral swings, and controlled eccentrics on dumbbells or kettlebells. Emphasize full range of motion, scapular control, and tempo (for example a 3-1-1 cadence) to increase time under tension and maximize delt activation.
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