The best runners know that speed starts in the gym.
Back in June, the U.S. Olympic Track Field Trials showcased the fastest athletes across the country, with more than 30 of them smashing personal records and one of them breaking a world record . Yes, elite athletes are genetically gifted runners—but they also know that record times are the result of more than just running. Trevor Bassitt, who placed third in the 400-meter hurdles at the Trials, can deadlift 500 pounds.
Extend right leg straight out, several inches off the floor, foot flexed and toes pointed up. Extend both arms in front of you, at shoulder level. Brace core and look straight ahead. This is the starting position. From here, bend left knee as you send hips down and back and slowly lower down to the ground, just like you would in a regular squat. Pause when glutes are hovering just a few inches off the ground. Right leg and arms should stay extended and lifted the entire time.
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