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Kneeling Arm Drill

AdvancedCardioTier T4

A kneeling arm drill. You start half-kneeling with the left foot in front and the right knee down. You swing the arms in long pendulum blocks, closing the arm angle as the pace builds, then switch knees.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Begin kneeling, left foot in front, right knee down.
  • Apply pressure through the front heel to keep your glutes and hamstrings activated.
  1. She kneels in a half-kneel, left foot planted in front with the heel pressed down, right knee on the floor, torso tall and arms relaxed at her sides.

    Step 1 of 5

    Begin kneeling with the left foot in front and the right knee down, applying pressure through the front heel.

  2. Her arms swing in long pendulum arcs from the shoulders, one arm forward and one back at the jog tempo, the kneeling base still.

    Step 2 of 5

    Block the arms in long, pendulum-like swings as you would when jogging.

  3. Her arms now pump at sprint tempo, elbows bent near ninety degrees, one hand accelerating forward past her hip while the other drives back, the kneel still set.

    Step 3 of 5

    Close the arm angle and accelerate the hands forward as they pass the hip, as fast as possible.

  4. She has switched legs, the right foot now planted in front and the left knee down, arms reset at her sides ready to swing again.

    Step 4 of 5

    Switch knees and repeat the drill with the opposite leg in front.

  5. She kneels in a half-kneel, left foot planted in front with the heel pressed down, right knee on the floor, torso tall and arms relaxed at her sides.

    Step 5 of 5

    Begin kneeling with the left foot in front and the right knee down, applying pressure through the front heel.

Safety Information

Block the arms in long pendulum swings, close the arm angle from a jog to a run to a sprint, accelerate the hands forward as they pass the hip, then switch knees. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the still kneeling base through every arm tempo. The drill is arm-only; the knees and hips stay set. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.