Step by step instructions, muscle activation and variants for the Skater Arm Swings.
A dynamic lateral plyometric drill that mimics the side-to-side gliding motion of speed skating with exaggerated arm swings. It trains lateral power, hip stability, and cardiovascular endurance while reinforcing athletic coordination.
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The Skater Arm Swings is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.