Kneeling Arm Drill
Kneeling Arm Drill is a coordination - running arm swing exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Abdominals
- Exercise type
- Coordination - running arm swing
Exercise technique
- Position
Place one knee on a mat and the opposite foot forward on the floor.
- Lower body
Press lightly through the front heel to stabilize hips and pelvis.
- Initial rhythm
Swing your arms forward and back in long, relaxed pendulum movements.
- Elbow angle
Bend the elbows farther to adopt an easy-running arm path.
- Accelerate
Speed up the forward movement as your hands pass your hips.
- Torso
Limit shoulder and chest rotation as the arms accelerate.
- Switch
Change the knee and foot positions and repeat with the other support arrangement.
Key technique points
- Keep the front heel down.
- Move the arms forward and back.
- Relax the shoulders.
- Do not rotate your torso sideways.
- Increase speed gradually.
- Use both kneeling support positions.
Common mistakes
Cross-body arm swing
Do not sweep hands across your chest and rotate the torso.
Raising the shoulders
Do not compress your neck as speed increases.
Arching the back
Do not flare ribs forward to move your arms back.
Moving the lower body
Rocking the hips with every arm stroke disrupts the stable base.
Clenching fists
Do not tire your forearms by unnecessarily tightening the hands.
Immediate sprint rhythm
Do not reach maximum speed before learning the long swing.
Frequently asked questions
Kneeling Arm Drill: why is “Cross-body arm swing” a mistake?
Do not sweep hands across your chest and rotate the torso.
Kneeling Arm Drill: why is “Raising the shoulders” a mistake?
Do not compress your neck as speed increases.
Kneeling Arm Drill: why is “Arching the back” a mistake?
Do not flare ribs forward to move your arms back.
Kneeling Arm Drill: why is “Moving the lower body” a mistake?
Rocking the hips with every arm stroke disrupts the stable base.
Kneeling Arm Drill: why is “Clenching fists” a mistake?
Do not tire your forearms by unnecessarily tightening the hands.
Kneeling Arm Drill: why is “Immediate sprint rhythm” a mistake?
Do not reach maximum speed before learning the long swing.
What should I focus on when doing Kneeling Arm Drill?
Keep the front heel down. Move the arms forward and back. Relax the shoulders. Do not rotate your torso sideways. Increase speed gradually. Use both kneeling support positions.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.