Sprinter Pulls

Follow ACE On
Fitness Programs


Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.

Find an ACE Pro

Change Location

Exercise Library


Sprinter Pulls

Target Body Part:
Full Body/Integrated

Equipment Needed:
No Equipment

Step 1

Assume a ½ kneeling position with your right leg forward and left leg back. Your torso, right shinbone and left upper thigh are vertical to the floor. Move your left arm forward with fingers about chin level. Your right arm moves into the back position. Squeeze both arms to your sides with the elbows bent and wrists aligned with your forearms (neutral). Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades back and down. Align your head with your upper spine. Maintain these engagements throughout the exercise.


Step 2

Upward Movement: Exhale. Explode up, pushing from your glutes. Perform the following sequence:
Drive your left knee forward and up. Allow the knee-bend to open up slightly.
Drive your left arm back from your shoulders, but keep the bend in your elbow and your arm squeezed against your side.
Drive your right arm forward from your shoulders, until fingers are level with your chin. Keep the bend in the elbow and arm squeezed against your side.


Step 3

Continue driving forward, straightening your knee and exploding onto your toes. In this position, your body should be vertical or in a slight forward lean with your head aligned with your spine, eyes facing forward. Try to hold this end position briefly. Slowly return to start position. Perform 5 - 10 repetitions and repeat with the opposite leg.


Step 4

Exercise Variation: This dynamic movement can be progressed by holding the vertical (triple extension) phase for up to 5 seconds or holding a resistance cable or band in the forward hand to pull backwards. Perform the movement using a slow, controlled tempo (pace), to master your technique then build towards a more explosive movement.