Beginner exercise
Kneeling Arm Drill
Technique
How to perform Kneeling Arm Drill
- Set up in half-kneeling with one foot planted in front and the other knee on the floor.
- Keep your torso steady and begin moving your arms forward and backward in long, relaxed pendulum swings.
- Gradually bend your elbows and shorten the arm motion to resemble a jogging arm action.
- Increase the arm rhythm toward running and then sprinting speed while keeping the lower-body stance fixed.
- Drive the arms forward and backward rather than twisting your torso or sweeping them across your chest.
- Slow the arms, switch the forward leg and repeat.
Programming relevance
Muscles involved
MuscleScoreRole