Moving Claw Series

A beginner plyometrics exercise for the hamstrings, done with just your bodyweight.

Main muscles: Hamstrings
Also works: Calves and Quads
Equipment: Bodyweight
Level: Beginner
Type: Compound

How to do the Moving Claw Series

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

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Moving Claw Series

Questions

What muscles does the Moving Claw Series work?

Mainly the hamstrings, with the calves and quads helping.

Is the Moving Claw Series good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Moving Claw Series?

Good alternatives that train the hamstrings: Knee Tuck Jump, Linear 3-Part Start Technique, Linear Acceleration Wall Drill or Box Jump (Multiple Response).

How many sets and reps of the Moving Claw Series should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).