Moving Claw Series

Moving Claw Series is a beginner-level compound in the plyometrics category that primarily works the hamstrings. It also recruits the calves and quads.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.