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Running Drills With Brian MacKenzie: Part 3 by Brian MacKenzie - CrossFit Journal
Video Article

In this series on improving your running performance, join Brian MacKenzie and Doug Katona of CrossFit Endurance as they demonstrate drills utilizing the Pose Method of running.

In Part 2, MacKenzie identified a drill to help train you to move your legs more with your hamstrings than your hip flexors. In Part 3, he provides two more drills to reinforce the concept.

Standing with his back to a wall, Katona practices raising his leg into Pose posture without letting his foot hit the wall. Next Katona turns around and runs in place with his hands against the wall.

MacKenzie also targets the problem of vertical bouncing during Pose running.

“The more vertical oscillation we have, the more up and down we have, and we’re giving away to forward motion,” MacKenzie says. He demonstrates how to correct bouncing by using a tight midline, box jumps, running drills and an overhead cue.

10min 45sec

Video by Again Faster.

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

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5 Comments on “Running Drills With Brian MacKenzie: Part 3”


Edwin Johnson wrote …

Cool drills, these videos have been very helpful. I'd love to see B-Mac demo his form for a while.


wrote …

Watching this makes me want to run more.


wrote …

I'm getting it more and more with each of these videos.

I'm doing these drill as I stand at my desk. My coworkers think I'm nuts for standing at my desk all day, now they'll think I'm even more nuts when they see me doing this.

Thanks Brian.


wrote …

Brian: Your drill with the hands clasped together in front of you is a great tool for core stabilization! Good connection with tight core and limiting the "bounce". I have been working on POSE and studied it for the past 2 years and had not come across this particular drill. Thanks!


wrote …

This series is getting better as it goes along. Does anyone else have trouble when trying to 'stay tight', with not being able to breathe very efficiently? It seems as I tighten up, it's a perfect scenario for cramping. You always here about trying to stay relaxed while breathing (stomach out on inhales/in on exhales) but stabilizing seems like my stomach doesn't move in or out at all. Even the shoulders look too tight. Almost robotic. I know the video is only tutorial.

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