Kneeling Arm Swing Drill
Trains the Shoulders.
- Equipment
- Bodyweight
- Mechanic
- Not recorded
- Force
- Pull
- Level
- Beginner
How to do it
- Kneel tall on a mat with the knees under the hips and the torso upright.
- Bend both elbows to about ninety degrees, one hand forward at about face height and the other back beside the hip.
- Swing the arms as in sprinting: the front hand drives back to the hip as the back hand comes forward to the face.
- Keep the elbows bent at the same angle throughout, moving from the shoulder.
- Keep the torso still and the stomach braced so the swing does not rock the body.
- Continue at a fast, even rhythm for the chosen time.
Common mistakes
- Swinging the arms across the body. They travel forward and back beside the body; crossing the midline twists the trunk.
- Opening and closing the elbows. The elbow angle is set and the movement is at the shoulder; a swing that straightens the arm is slower and longer.
- Rocking the torso. The body stays still; if it sways with the arms, the trunk is not braced.
- Shrugging as the arms speed up. The shoulders stay down; a shrug shortens the swing.