Exercise That'll Make You Faster
Ass to Grass Overhead Squat (OHS) WHY: Trail runners need a lot of power—through a large range of motion—to run fast and efficiently. This is especially true when the terrain heads uphill or is very technical, requiring maximum agility. The overhead squat is a time-tested exercise requiring full-body range of motion. It takes some practice to get the OHS right, but there is no better exercise to encourage maximal gluteal and hamstring activation. You will gain strength and neuromuscular power you could never hope to achieve on a squat machine or with a typical half-depth standing squat. HOW: Do this with a partner to help analyze your form, if possible. Stand with heels as wide as shoulders, toes pointing slightly out, and arms overhead, elbows locked. Squat down as low as you can, encouraging gluteal contraction, and keeping your back as straight as possible. If you can't do a full squat at first, hold on to something stationary at shoulder height. Start by doing three sets of 10 this way, and work up to doing three sets of 10 with your arms overhead.