Proper Arm Action
An elite race walker synchronizes arm and hip motion to maximize efficiency and speed. While the exact range of motion for the arm varies slightly with speed and effort, each arm travels from a couple of inches behind the hip to just above the chest line (Figure 4-49).
Notice how when the arm swings forward, the wrist is positioned above the ankle (Figure 4-50). The primary power for arm movement is derived from the backward swing of your arm. It is not a wild pumping action and does not require much effort to thrust the arm forward.
The shoulders need to be relaxed, allowing the shoulders to act as a fulcrum with the arms swinging like a pendulum.
With the proper angle, when you drive back, the arm swings to the proper position a few inches behind your hip. With a relaxed shoulder, your arm recoils forward to the correct location.
The cycle repeats with another drive of the arm backward. You’ll be surprised how little effort is required to move your arm quickly. But note, your arms move only as fast as your hips and legs; it’s all about synchronizing. Observe closely and you can also see how the shoulders and torso move slightly forward as the opposite hip rotates forward.
As the walker's left foot contacts the ground her right shoulder moves slightly in front of her left. You can also notice the forward presence of the right side of her torso as it counters the left hip’s forward progression (Figure 4-50).
As the walker's left foot contacts the ground her right shoulder moves slightly in front of her left. You can also notice the forward presence of the right side of her torso as it counters the left hip’s forward progression (Figure 4-50).
Proper arm swing must also consider how the arm crosses in front of the body. Observe how the arm swings forward as if shaking someone’s hand (Figures 4-51 & 4-52). One key to good arms is to relax the shoulders. While the shoulders do move slightly forward and back, counteracting the forward hip rotation, they should remain relatively still. Observe the height of your shoulders and check whether they are relaxed. Simply place one hand on your shoulder and lower it as far down as it can go. When your shoulder is all the way down, it is relaxed.
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