Moving Claw Series

Also called claw drill, sprint claw drill and pawback drill.

Works

Hamstrings, plus calves and quads

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. 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.

1. Reload the quad as the leg moves back forward, attacking the ground on the next step.
2. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

Cues

• Kick the heel toward the glutes.
• Pull the foot back under the hip.
• Strike down, don't reach out.
• Punch the arms in a 1-2 rhythm.

Common mistakes

• Reaching out ahead of the body.
• Landing on the heels.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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