Kneeling Arm Drill

Kneeling Arm Drill is a plyometrics exercise that trains the shoulders.

Open in MyoAmigo →

Primary muscles: Shoulders

Secondary muscles: Abdominals

How to do it

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

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Kneeling Arm Drill from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Shoulders volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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