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Specificity of exercise, specificity of exercise, specificity of exercise: a maxim I keep driving into your head. The single best arm exercise for race walking is practicing the motion of the race walker’s arm swings with small, light arm weights.
Steps
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Swing the hands back and forth through the full range of motion traveled while race walking.
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Counter your arm swing by pushing your opposite hip forward.
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Remember to keep those shoulders relaxed!
Perform this exercise in front of the mirror to simultaneously work on arm technique.
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