Kneeling Arm Drill

How to do the Kneeling Arm Drill

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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	abs
Equipment	no equipment
Difficulty	beginner

Train the same muscles a different way

6 alternatives for the same shoulders, with and without kit.

Back Flyes - With Bands Resistance Bands Band Pull Apart Resistance Bands External Rotation with Band Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Dumbbell Lying Rear Lateral Raise Dumbbell

Harder than the Kneeling Arm Drill

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Common questions

What muscles does the Kneeling Arm Drill work?

The Kneeling Arm Drill primarily works the shoulders, with the abs as secondary movers. Standing Two-Arm Overhead Throw, Back Flyes - With Bands, and Band Pull Apart train the same muscle, across 9 equipment types.

What equipment do you need for the Kneeling Arm Drill?

None — the Kneeling Arm Drill is bodyweight, so it works at home, in a hotel room or outdoors. Standing Two-Arm Overhead Throw and Back Flyes - With Bands also need nothing.

Is the Kneeling Arm Drill suitable for beginners?

Yes, the Kneeling Arm Drill is rated beginner. One-Arm Kettlebell Split Snatch, One-Arm Kettlebell Snatch, and Double Kettlebell Snatch are the progressions from here.

Similar exercises

Standing Two-Arm Overhead Throw Medicine Ball Back Flyes - With Bands Resistance Bands Band Pull Apart Resistance Bands Barbell Rear Delt Row Barbell Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Bent Over Low-Pulley Side Lateral Cable Machine