The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight Dumbbell Arm Swings, an exercise that improves arm drive, power and speed.

Who’s Doing It

• Tyson Gay, U.S. Olympic Sprinter

Muscular Benefits

• Improves arm drive power
• Increases arm drive range of motion

Sports Performance Benefits

A powerful arm drive is an often overlooked but critical aspect of sprinting. A powerful forward and backward arm drive with full range of motion helps you cover more ground with each stride. It also directly correlates to increased stride frequency. Improving both of these attributes is the most efficient way to increase your speed.

Dumbbell Arm Swings Curls How-To

• Assume staggered stance holding lightweight dumbbells at sides
• Drive arms forward and back in controlled manner, keeping arms at 90 degrees
• Repeat for specified reps; alternate lead leg each set

Sets/Duration: 3×10-20 seconds

Coaching Points

• Keep chest up
• Drive arms forward and back in a controlled manner
• Use lightweight dumbbells

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Photo: Jen Pottheiser