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Kneeling Arm Drill

Shoulders Abs
BeginnerPull
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Estimated starting range low
66–149 lb × 8–12 Estimated from your logged lifts

How to do it

  1. 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.
  2. 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.
  3. 3As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
  4. 4Switch knees and repeat.

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