How to Do Moving Claw Series
Start and end of one clean rep of Moving Claw Series.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Calves, Quads |
| Equipment | Bodyweight |
| Category | Plyometrics |
How to perform 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.
Muscles worked
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- Quads (secondary): extends the knee to drive squats, lunges and jumps.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Own the largest range you can control with clean form before you chase extra reps.
- Land softly through the whole foot with bent knees to absorb the force, and reset fully between reps.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Landing stiff-legged or with locked knees, which spikes the load on the joints.
Frequently asked questions
What muscles does Moving Claw Series work?
Moving Claw Series mainly works the hamstrings, with the calves, quads helping as secondary movers.
What equipment do I need for Moving Claw Series?
None — Moving Claw Series is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Moving Claw Series?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
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