Linear 3-Part Start Technique
The Linear 3-Part Start Technique is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The calves and quadriceps assist as stabilizers throughout the range of motion.
How to Linear 3-Part Start Technique
- 1
This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
- 2
Place your right hand onto the line, and thing bring your nose close to your left knee.
- 3
Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
- 4
Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Linear 3-Part Start Technique work?
The Linear 3-Part Start Technique primarily works the Hamstrings. Secondary muscles include the Calves, Quadriceps, which assist during the movement.
Is the Linear 3-Part Start Technique good for beginners?
Yes, the Linear 3-Part Start Technique is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Linear 3-Part Start Technique?
The Linear 3-Part Start Technique requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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