Kneeling Arm Drill

A beginner plyometrics exercise for the shoulders, done with just your bodyweight.

Main muscles: Shoulders
Also works: Abs
Equipment: Bodyweight
Level: Beginner
Movement: Pull

How to do the Kneeling Arm Drill

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

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Kneeling Arm Drill

Questions

What muscles does the Kneeling Arm Drill work?

Mainly the shoulders, with the abs helping.

Is the Kneeling Arm Drill good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Kneeling Arm Drill?

Good alternatives that train the shoulders: Backward Medicine Ball Throw, Medicine Ball Scoop Throw, Return Push from Stance or Standing Two-Arm Overhead Throw.

How many sets and reps of the Kneeling Arm Drill should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).