ShouldersBeginner
Kneeling Arm Drill
A half-kneeling sprint drill that isolates the arm swing, progressing from long pendulum swings to fast, compact sprint arms. Teaches an efficient, powerful arm action for running.
Primary muscles
- Front Delts
- Rear Delts
Secondary muscles
- Lats (Latissimus Dorsi)
- Abs (Rectus Abdominis)
- Obliques
- Glutes (Gluteus Maximus)
- Sets
- 2–4
- Duration
- 15–20 sec per side
- Rest
- 30–60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.