Moving Claw Series

How to perform

1. 01This 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. 02Reload the quad as the leg moves back forward, attacking the ground on the next step.
3. 03Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.