Shoulders · Bodyweight · Beginner
Kneeling Arm Drill
PrimarySecondary
- Main muscles
- Shoulders
- Also working
- Core
How to do it
- This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
- Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
- As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
- Switch knees and repeat.
Swaps on other equipment
Each has the shoulders as its main muscle and is also a pull, on a different piece of equipment.
Other shoulder exercises
- Kettlebell Thruster · Kettlebell
- Kettlebell Turkish Get-Up (Lunge style) · Kettlebell
- Kettlebell Turkish Get-Up (Squat style) · Kettlebell
- Landmine Linear Jammer · Barbell
- Lateral Raise - With Bands · Bands
- Leverage Shoulder Press · Machine
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake