Plyometrics

Moving Claw Series

The moving claw series is a beginner plyometrics exercise for your hamstrings, using just your body weight.

Main muscles
Hamstrings
Also works
Calves, Quads
Equipment
Body weight
Level
Beginner
Moving Claw Series, starting position
Start
Moving Claw Series, end position
Finish

How to do it

  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.

Alternatives to the moving claw series

Glute bridge Body weight Back extension Back extension bench Cable pull-through Cable stack Dumbbell hip thrust Dumbbells, Flat bench Dumbbell Romanian deadlift Dumbbells Leg curl Leg curl