hey what's up everyone morey croson here and today we're gonna be going over eight exercises to help
improve your arm swing and when we talk about improving the arm swing the big thing that i see
is people like the ability to get that really great shoulder extension bring that arm back
as they're running and you know a lot of times there's a lack of range of motion within either
the scapula or that front part of the shoulder or maybe even just the posture issue that could
be affecting that so you know all these exercises will help in addressing that and really getting
particular into whether it's more of a range of motion thing or a strength thing or it also could
be both and these are all exercises i would say that you could do on a daily basis to help just
open up those shoulders which is super important for being able to run faster and as always guys
if you like the content here in the video go ahead and like and subscribe it really helps
us out and then comment down below if you have any recommendations for us and we'll hop right in the
video hey what's up guys so let's just go ahead and hop right into this here so you can see here
i have a pretty light band it doesn't necessarily need to be super heavy but just going and pulling
back in that that nice shoulder extension here really working on range of motion being able to
pull back as far as i can as well as being able to work on the actual strength within like the lats
and and the shoulder extenders as i'm doing this i want to just make sure that i'm really pulling
back with those scapulas getting those shoulder the shoulders back and not allowing the shoulders
to round too far forward as i'm pulling back all right and then this one here we have the same
leg back as the arm back that's pulling and that just helps in being able to create
um some degree of rotation through the the scapula and through the shoulder to help with the range
of motion there and being able to really maximize the um extension within the arm so it's a similar
exercise we're just going one arm instead of two arms to really help in getting a little bit more
rotation and extension within that that single side and then the last one here is more of like
a tricep extension so you can see i pull back with the elbow and then go ahead and extend and then i
go and bend the elbow back and then bring the arm back forward then pull back with the arm keep the
elbow there and then go ahead and extend so it's really working more of the the tricep which is
still important for being able to create extension within the shoulder and so when you want to be
able to build that up as well it's just a little bit different of a exercise and and still being
able to really maximize the extension within the arm okay this one's going to be more of a stretch
you can see make sure you're getting your your feet out in front of you plenty get those hips to
be sitting back and then from there you're really pulling back with the shoulders i'm keeping my
shoulder blades together i'm also making sure that my arms aren't rolling forward at all and i'm also
lifting up through my spine to make sure that i stay nice and long through that position there
and then from here i could even lift up a little bit in my hips to be able to really maximize
the actual exercise so you can see how you how i lift up and that really makes it so now it almost
becomes a strengthening exercise and a range of motion exercise once you lift those hips up so
start off get keeping those hips down just feeling that stretch really squeezing those shoulder
blades together keeping that spine tall and then as you get better with that you can lift up the
hips and help improve that okay this one you just need like a dowel or a baseball bat or anything
that you could just hold right here and what i'm doing is i'm lifting up the actual dowel and as
i'm lifting it up i'm pulling outwards as well so i know my hands are in a stationary position
but i'm just as i'm doing this i'm pulling myself out and you do want to be up against the wall to
make sure that you can keep your your body nice and straight so i have my glutes and my hips
turned on and have my core turned on and i don't want to bend too far forward as i lift up with
my shoulders so that's just a good visual cue to make sure that you're not going forward at all as
you're you're lifting up so you don't have to have the wall but it is a good visual cue to make sure
you're maintaining everything nice and straight as you're you're lifting up okay here you could use
like a barbell i'm using obviously a vertical jump box but you know anything that can get your your
hips or sorry your hands pretty high up into the air and then what i'm doing on this one
is i'm more like sitting back almost as if i was going to rock underneath this box here and and you
can't actually do that if you have that shoulder range of motion being able to get all the way back
underneath it's the same idea though as in all of them keep the shoulder blades kind of pinched
together make sure you're maintaining a nice long spine position this one's going to really
make the those shoulders um you know come forward a little bit more so you have to really stretch
out the pecs in order to do this and then this one i'm more walking away from the actual box so
you can see the difference in the other one where i was almost coming underneath and this one i'm
trying to almost get as far away as i can i have a lot more of a upright spine as i'm going through
you know this stretch but you could also use that that barbell for this one as well and then this
one i just am bending my elbows and i'm pushing down with the fists i almost feel like this is
the best one out of these three that will really make a big difference in being able to carry over
more from the sprint perspective because when i'm running i have more of that 90 90 position if you
end up having more of the extension when you go back then those last two would probably be better
but if you have that bent arm then this one will probably be the the better one for you this one
i just interlocked my hands there first and then i'm again keeping my spine nice and tall lifting
up my hands maintaining extension maintaining a tall position my body i just don't want to
end up leaning too far forward as i'm lifting up it's about keeping everything upright keeping the
hips nice and turned on keeping the core nice and turned on and then creating the extension that you
need within your back and you just go down hold it for like three or four seconds and then come
right back down this one is a a crab type exercise here so you can see both sides where my hands are
facing straight back i'm really allowing myself to get as much hip extension as i can i'm pulling
back with the shoulder ones this one is probably the best one of all of them really saving some of
the best ones for last just because it really makes a big difference being able to open up
the shoulders just again make sure that you're allowing your your hands to be you know far enough
back so now your shoulders aren't rolling forward this really allows you to open up that chest
really allows you to activate through your uh lats and and through that mid back and and really makes
a big difference in the range of motion within the shoulder so i highly recommend this one and
then the last one is just to do warm up one arm rows as we talked about before there's sometimes
a bit of a strength issue that goes into this as well so you know really maximizing the strength
within your lats and within your back is going to be super important just when you're doing
these one arm rows keep that back nice and flat and make sure that you're getting your elbow all
the way up as you're pulling up there so don't go in and get only to this height you want to make
sure you get your elbow all the way up as you're working on those one arm rows but it really helps
in great creating some strength and i do think you can benefit a lot from a speed perspective
by just having the strong enough extension strengthen extension when you're running all right
as always guys thanks for watching these videos and we will talk to you soon and again if you like
the video go ahead and subscribe down below check out some of the other things in the description we
have some different speed program options or we have these type of exercises within our actual
program we also have a speed ebook we also have some some other free giveaways that are down below
in the description and if you have any questions about actually joining our speed program i highly
highly recommend it go ahead and reach out to me that would probably be through the website would
be the best way to do that just because most of stuff in the description here below is just going
to get you set up within some of our free stuff but if you're looking to actually join the program
go ahead and reach out to us through our website and i'd be happy to hop on a phone call for or
with you and we can go over exactly what all that entails all right we'll talk to you guys soon