How to do Kneeling Arm Drill

Muscles worked

Main: Shoulders. Also: Abs, Obliques.

Step by step

1. 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.
2. 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.
3. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
4. Switch knees and repeat.

Similar exercises

• Backward Medicine Ball Throw
• Medicine Ball Scoop Throw
• Return Push from Stance
• Standing Two-Arm Overhead Throw
• Alternate Leg Diagonal Bound
• Bench Jump

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.