Kneeling Arm Drill
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.
How to program the Kneeling Arm Drill
Sets and reps
As an isolation movement, the Kneeling Arm Drill is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Kneeling Arm Drill is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Kneeling Arm Drill work?
The Kneeling Arm Drill primarily targets the Shoulders. It also recruits the Abdominals as supporting muscles.
What equipment do I need for the Kneeling Arm Drill?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Kneeling Arm Drill should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
