Moving Claw Series

How to do the Moving Claw Series

1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, quads
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same hamstrings, with and without kit.

Vertical Swing Dumbbell Dumbbell Clean Dumbbell Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell Lunge Pass Through Kettlebell Band Good Morning Resistance Bands

Common questions

What muscles does the Moving Claw Series work?

The Moving Claw Series primarily works the hamstrings, with the calves and quads as secondary movers. Box Jump (Multiple Response), Box Skip, and Front Box Jump train the same muscle, across 9 equipment types.

What equipment do you need for the Moving Claw Series?

None — the Moving Claw Series is bodyweight, so it works at home, in a hotel room or outdoors. Box Jump (Multiple Response) and Box Skip also need nothing.

Is the Moving Claw Series suitable for beginners?

Yes, the Moving Claw Series is rated beginner. 44 harder options for the same muscle are catalogued.

Where should the Moving Claw Series go in a workout?

Early — the Moving Claw Series is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Box Jump (Multiple Response) Other Equipment Box Skip Other Equipment Front Box Jump Other Equipment Knee Tuck Jump Bodyweight Linear 3-Part Start Technique Bodyweight Linear Acceleration Wall Drill Bodyweight