Moving Claw Series
The Moving Claw Series 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 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.
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.
Similar Exercises
Frequently Asked Questions
What muscles does the Moving Claw Series work?
The Moving Claw Series primarily works the Hamstrings. Secondary muscles include the Calves, Quadriceps, which assist during the movement.
Is the Moving Claw Series good for beginners?
Yes, the Moving Claw Series is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Moving Claw Series?
The Moving Claw Series requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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