Kneeling Arm Drill
Train arm swing from a kneeling position. Press through the front heel to keep glutes and hamstrings engaged, then build the swing from jogging pace up to a sprint.
- Difficulty
- Beginner
- Type
- Plyometrics
- Mechanic
- —
- Force direction
- Pull
- Muscles
- 4
Form sequence
01 · 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.
02 · swing · Key step
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.
03 · accelerate
As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
04 · switch sides
Switch knees and repeat.
What's working
3D
- Anterior Deltoid
Primary · 338 exercises
- Lateral Deltoid
Primary · 338 exercises
- Posterior Deltoid
Primary · 338 exercises
- Rectus Abdominis
Secondary · 152 exercises
Open the full 3D atlas →
Alternatives for Anterior Deltoid
