Stationary Arms Throw
Description
The stationary arms throw is a boxing-inspired cardio drill where you stand in place and throw rapid alternating arm punches forward. The continuous arm movement elevates the heart rate quickly and builds shoulder endurance. It is a strong choice for cardio circuits and warmups.
Muscle Group
Equipment Required
Stationary Arms Throw Instructions
- Stand tall with feet shoulder-width apart, knees slightly bent.
- Bring both fists up to chin level in a boxer guard.
- Brace your core and stay light on your feet.
- Throw your right fist forward in a punch motion.
- As the right arm extends, retract the left arm into the guard.
- Throw your left fist forward as the right arm retracts.
- Continue alternating arms at a fast pace.
- Maintain a steady rhythm and keep your guard up between throws.
Stationary Arms Throw Form & Visual
Stationary Arms Throw Benefits
- Boxing-style cardio drill
- Elevates heart rate quickly
- Builds shoulder endurance
- No equipment required
- Useful for cardio circuits and warmups
- Develops upper body conditioning
Stationary Arms Throw Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Rotator cuff
Stationary Arms Throw Variations & Alternatives
- Boxing Drill
- Shadow Boxing
- High Knees
- Jump Rope
