Kneeling Arm Drill
Works the shoulders.
- Primary muscles
- Shoulders
- Secondary muscles
- Abs
- Equipment
- Body only
- Level
- Beginner
- Force
- Pull
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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Shoulders exercises
- Arm Circles Body only
- Elbow Circles Body only
- Handstand Push-Ups Body only
- Seated Front Deltoid Body only
- Shoulder Circles Body only
- Shoulder Raise Body only
- Side Wrist Pull Body only