Kneeling Around the World

Technique

How to perform Kneeling Around the World

1. Kneel tall with your knees hip‑width apart and place a light dumbbell just outside your left hip.
2. Reach across with your right arm kept straight to grasp the dumbbell, bracing your core so your torso stays upright and square.
3. With your elbow locked, swing the weight in a smooth, low arc across the front of your thighs toward your right side - think of your arm as a pendulum.
4. Continue the arc behind your hips at belt‑line level and pass the dumbbell to your left hand in the middle of your lower back without bending either elbow.
5. Keeping the left arm straight, swing the weight forward around your left side and set it gently on the floor just outside your right hip.
6. Reverse the path by lifting the dumbbell with your left hand and tracing the same circular motion back to the original side.
7. Repeat the around‑the‑world pattern in both directions for the recommended repetitions, maintaining a tall posture and steady breathing throughout.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique, Rectus Abdominis.