Kneeling Arm Drill
How to do the Kneeling Arm Drill with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Abs
Bodyweight
How to do the Kneeling Arm Drill
- 1
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.
- 2
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.
- 3
As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
- 4
Switch knees and repeat.
Log it, see it on your body.
Every Kneeling Arm Drill set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |