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How to Build Arm Strength for Sprinting

Learn how to build arm strength from sprinting coach Shane Paul Neil in this Howcast video.


Hi my name is Shane Paul Neil from City Coach Multisport, and I'll be talking about arm strength for sprinting. Arm strength is very important for sprinters for two reasons. One, for overall speed, and two for efficiency of movement.

We have a saying in sprinting that arms will propel legs. The faster your arms can move is how fast your legs will be able to move. By building muscles like your interior and posterior shoulder muscles, your upper chest, your biceps, and your triceps, you're ensuring that your arms can move as quickly as possible, allowing you to fly down the track. In terms of your form, we generally recommend that a sprinter's arms stay at a 90 degree angle.

If you've ever sprinted before, you'll have noticed that there's a lot of arm fatigue, especially in the biceps, just in order to keep your arm at a right angle for that period of time. Even if you do a multiple sprints in training, or if you're just doing a couple races at a meet. Having strong arms will make sure you do not break that 90 degree plane in your arm positioning.

Your basic arm curls, tricep exercise, and shoulder exercises, will go a long way. Building up your arm muscles and upper body in general will ensure that you are a faster and more efficient sprinter overall. And that's how you build up your arm muscles for sprinting.

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