Pose-Running Drills: Lean and Pull

By Eric Maciel and Tyson Oldroyd

Video Article

The human body is no different than a wheel and must function by the same laws of physics, says Brian MacKenzie of CrossFit Endurance.

To get the body trained in this manner, MacKenzie runs a group of athletes through a series of drills at CrossFit HQ in Scotts Valley, Calif. The first uses sets of hops and then “leaning hops” to help the athletes understand gravity’s role in running. Another drill involves leaning forward and focusing on quickly pulling the heel underneath the hip after the trailing leg leaves the ground.

“So every single person—whether they run well or they run like shit—is gonna essentially get to the same position, which is where that foot’s underneath your hip and you’ve got one foot underneath your general center of mass,” MacKenzie explains.

The goal is to create positions that maximize efficiency and prevent heel striking, which translates into hitting the brakes.

“The drill’s purpose is to get you to rewire and understand exactly where you should be pulling to,” MacKenzie says.

Video by Eric Maciel and Tyson Oldroyd.

3min 47sec

HD file size: 67 MB
SD mov file size: 25 MB

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Additional reading: The Basics of Pose Running Techniques by Brian MacKenzie, published Dec. 1, 2007.

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1 Comment on “Pose-Running Drills: Lean and Pull”


wrote …

I have not appreciated Pose running until I begin to study handstand walking.
In handstand walking, we lean and pull arms, not wrist striking(corresponding to heel striking in case of non Pose running.)

I further rewire my brain through cognitive behavioural change in walking in addition to running.
In uphill, i focus more on pull through muscle awareness of hamstring. In downhill walking, focus is shifted
more on pose immedinately after fall. Upper body is kept stable through alignment of verterbrae and pelvic bones by activating pelvic tilt stable
through adjustment of core muscles.
Through these progressions from walking to running in Pose, I find better movement and become aware of my body better.

After acquiring body muscle awareness from pose walking and running progression, I transfer the acquired awareness to my handstand walking.
Really nice and enjoyable way of moving body. Thanks, Eric and Tyson for excellent video.

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