Kneeling Arm Drill
How do you do a kneeling arm drill?
A beginner plyometrics exercise done using just your bodyweight that mainly works the shoulders, with help from the abdominals. 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.
Updated
Kneeling Arm Drill demonstration
How to Perform
- 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.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
Muscles Worked
Exercise Details
- Category
- Plyometrics
- Force
- pull
- Mechanic
- N/A
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Kneeling Arm Drill work?
Kneeling Arm Drill primarily targets the Shoulders. It also works the Abdominals as secondary muscles.
What equipment do I need for Kneeling Arm Drill?
Kneeling Arm Drill requires no equipment - it's a bodyweight exercise.
Is Kneeling Arm Drill suitable for beginners?
Yes, Kneeling Arm Drill is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Kneeling Arm Drill
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.