How to Do Kneeling Arm Drill
Step-by-step instructions, muscles worked and workouts that use the kneeling arm drill.
| Main muscles | Shoulders |
| Also works | Abs |
| Equipment | Body Only |
| Level | Beginner |
| Type | Plyometrics |
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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Bodyweight Full Body Workout for Beginners5 exercises · about 31 min · BodyweightBodyweight Full Body Workout for Intermediate6 exercises · about 47 min · BodyweightBodyweight Upper Body Workout for Beginners5 exercises · about 31 min · BodyweightBodyweight Upper Body Workout for Intermediate6 exercises · about 47 min · Bodyweight
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