Hominin · exercise
Kneeling Arm Drill
Kneeling Arm Drill is a beginner plyometrics exercise. It works the shoulders, with help from the abdominals.
beginnerotherpull movementplyometrics
- Main muscles
- shoulders
- Also works
- abdominals
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Backward Medicine Ball Throw · medicine ball, beginner
- Medicine Ball Scoop Throw · medicine ball, beginner
- Return Push from Stance · medicine ball, beginner
- Standing Two-Arm Overhead Throw · medicine ball, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).