Kneeling Arm Drill

Also called sprint arm drill, kneeling arm swings and arm action drill.

Works

Shoulders, plus abs

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

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

Cues

• Half kneel, front heel pressing down.
• Swing from the shoulders.
• Hands cheek to hip.
• Build from jog to sprint speed.

Common mistakes

• Arms crossing the body.
• Tense shoulders.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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