▸ Shoulders
Kneeling Arm Drill
Shoulders
beginner · plyometrics
Also works: Abdominals
A shoulders movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
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.
02
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.
03
As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
04
Switch knees and repeat.