Kneeling Arm Drill

A beginner conditioning exercise for the shoulders and abs.

Movement guide

Kneeling Arm Drill

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusShoulders · Abs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Kneeling Arm Drill demonstrated on the 3D figure

3D demoKneeling Arm DrillBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Two-hand overhead throw demonstrated on the 3D figure

3D demoTwo-hand overhead throwIntermediate · Medicine ball

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Abs.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Air bike intervals demonstrated on the 3D figure

3D demoAir bike intervalsAdvanced · Cardio machine

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Questions people ask

What muscles does the Kneeling Arm Drill work?

Mainly the shoulders, with help from the abs.

What equipment do I need for the Kneeling Arm Drill?

Other / check instructions.

Is the Kneeling Arm Drill good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Two-hand overhead throw.

How do I make the Kneeling Arm Drill harder?

Progress to the Two-hand overhead throw, or add load, range or slower lowering once your form is solid.