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.

Losing tension in the core or lower back partway through the movement — because Weighted Kneeling Step With Swing loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.