Kneeling Around the World

Technique

How to perform Kneeling Around the World

1. Kneel tall with both knees on the floor, using a mat underneath them if preferred, and hold one dumbbell in front of your hips.
2. Keep your chest facing forward and guide the dumbbell around one side of your hips.
3. Transfer it to the other hand behind your lower back, allowing enough elbow bend to make a controlled handoff.
4. Continue around the other hip and transfer it again in front to complete the circle.
5. Keep passing continuously in the same direction without twisting your torso or setting the weight on the floor after each circle.
6. Change direction halfway through the set or for the next set, maintaining the same low path around your hips.
7. Bring the weight to the front and lower it to the floor under control when finished.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.