APEX ZONE

Exercises · Plyometrics

Kneeling Arm Drill

No equipment Shoulders

The Kneeling Arm Drill is a plyometrics movement that targets your shoulders. Here's how to do it with clean form.

How to do the Kneeling Arm Drill

  1. Kneel upright with your torso tall and core braced.
  2. Drive your arms in a running-sprint pattern — elbow at 90 degrees, hand from hip to chin height.
  3. Move your arms as fast and deliberately as possible without letting your torso rotate.
  4. Keep your hips square and glutes engaged throughout.

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