Kneeling Arm Drill
The Kneeling Arm Drill is a beginner none (bodyweight) exercise that works the Shoulders. Follow the steps below.
Target musclesShoulders
EquipmentNone (Bodyweight)
LevelBeginner
How to do the Kneeling Arm Drill
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.