GymPlan AIKneeling Arm Drill
Kneeling Arm Drill is a beginner bodyweight plyometrics that mainly works your shoulders, with help from your abs.
💪 Shoulders🏋️ Bodyweight📈 Beginner🎯 3-4 sets of 5-8 reps
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.
Muscles worked
Primary: ShouldersSecondary: Abs
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialKneeling Arm Drill alternatives
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What muscles does the kneeling arm drill work?
It mainly works your shoulders; your abs assist.
How many sets and reps of kneeling arm drill should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the kneeling arm drill good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.