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Moving Claw Series

Moving Claw Series is a beginner compound bodyweight plyometrics that mainly works your hamstrings, with help from your calves and quads.

💪 Hamstrings🏋️ Bodyweight📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
Moving Claw Series: starting position
Starting position
Moving Claw Series: end position
End position

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.

Muscles worked

Primary: HamstringsSecondary: CalvesSecondary: Quads

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

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Moving Claw Series alternatives

Exercises that train the same main muscle, including options with other equipment.

Vertical SwingDumbbell · BeginnerKnee Tuck JumpBodyweight · BeginnerBox SkipOther · BeginnerLinear Acceleration Wall DrillBodyweight · BeginnerLinear 3-Part Start TechniqueBodyweight · BeginnerHurdle HopsOther · Beginner

FAQ

What muscles does the moving claw series work?

It mainly works your hamstrings; your calves and quads assist.

How many sets and reps of moving claw series should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the moving claw series good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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