Race Walking Training

Upper Body Exercises

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.


  1. Swing the hands back and forth through the full range of motion traveled while race walking.
  2. Counter your arm swing by pushing your opposite hip forward.
  3. Remember to keep those shoulders relaxed!

Perform this exercise in front of the mirror to simultaneously work on arm technique.

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