Kneeling Arm Drill
How to do the Kneeling Arm Drill with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Abs
Bodyweight
How to do the Kneeling Arm Drill
- 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.
Log it, see it on your body.
Every Kneeling Arm Drill set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Kneeling Arm Drill fits
The Kneeling Arm Drill shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Kneeling Arm Drill: common questions
What muscles does the Kneeling Arm Drill work?
The Kneeling Arm Drill primarily works the Shoulders. It also recruits the Abs as supporting muscles.
Is the Kneeling Arm Drill suitable for beginners?
Yes. The Kneeling Arm Drill is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Kneeling Arm Drill?
None. The Kneeling Arm Drill is a bodyweight exercise, so you can do it without any equipment.
How do I do the Kneeling Arm Drill with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Kneeling Arm Drill sets, free.
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