How to do: Kneeling Arm Drill

Shouldersbeginner

Kneeling Arm Drill — starting position — Start position

Kneeling Arm Drill — finishing position — Finish position

Step-by-step instructions

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

Should you be doing Kneeling Arm Drill today?

Depends on your goals, your equipment, and how yesterday went. The WorkoutPartna AI coach builds one plan every morning that answers that for you — sets, reps, and all. 14 days free.

Build My Plan →

More Shoulders exercises

Alternating Cable Shoulder Press Alternating Deltoid Raise Alternating Kettlebell Press Anti-Gravity Press Arm Circles Arnold Dumbbell Press

Photos & base instructions from the open-source Free Exercise DB (public domain).