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Shoulders

Kneeling Arm Drill

Kneeling Arm Drill (Start)Kneeling Arm Drill (End)
LevelBeginnerForcePull

A kneeling drill where you swing your arms in a quick, coordinated pattern to build sprinting arm mechanics.

Plyometrics
Primary musclesShoulders
Secondary musclesAbdominals

Energy burned

≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.5 kcal/min

Estimate range 15–25 kcal (±25 %)

Muscle mass worked8 %
Effort during a set5.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Kneel on both knees with your torso upright and your core braced.
  2. 2Bend your elbows to about 90 degrees.

How to perform

  1. 1Drive one arm forward while the other goes back.
  2. 2Alternate quickly in a running pattern while keeping your hands relaxed.
  3. 3Keep your shoulders low and your elbows bent.
  4. 4Perform for a set time and slow to a stop.

Alternatives

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Stretches for Shoulders

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