How to Do Kneeling Arm Drill
Start and end of one clean rep of Kneeling Arm Drill.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Core |
| Equipment | Bodyweight |
| Category | Plyometrics |
How to perform 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.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Own the largest range you can control with clean form before you chase extra reps.
- Land softly through the whole foot with bent knees to absorb the force, and reset fully between reps.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Landing stiff-legged or with locked knees, which spikes the load on the joints.
Frequently asked questions
What muscles does Kneeling Arm Drill work?
Kneeling Arm Drill mainly works the shoulders, with the core helping as secondary movers.
What equipment do I need for Kneeling Arm Drill?
None — Kneeling Arm Drill is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Kneeling Arm Drill?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Train Kneeling Arm Drill with a coach in your pocket
Gimmy is your AI gym buddy — it programs Kneeling Arm Drill into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access