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.
How to program the Moving Claw Series
Sets and reps
As a compound movement, the Moving Claw Series responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Moving Claw Series is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Moving Claw Series into a plan
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Frequently asked questions
What muscles does the Moving Claw Series work?
The Moving Claw Series primarily targets the Hamstrings. It also recruits the Calves, Quadriceps as supporting muscles.
What equipment do I need for the Moving Claw Series?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Moving Claw Series should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
