Linear 3-Part Start Technique

The Linear 3-Part Start Technique primarily targets your Hamstrings, with support from Calves, Quadriceps. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Compound · Push

Primary muscles: Hamstrings Secondary muscles: Calves, Quadriceps

How to perform Linear 3-Part Start Technique

Step 1. This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
Step 2. Place your right hand onto the line, and thing bring your nose close to your left knee.
Step 3. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
Step 4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

Frequently asked questions

What is the primary muscle group targeted during the Linear 3-Part Start?

The exercise focuses on the hamstrings to develop explosive power from a static position. It emphasizes the posterior chain's ability to generate force during the initial acceleration phase.

How should I position my body for the first part of the start?

Maintain a low center of gravity with your weight distributed over the balls of your feet. Keep your spine neutral and your eyes focused a few feet ahead to ensure optimal alignment for the drive.

What is a common mistake to avoid during the transition between phases?

Avoid rising too quickly, which shifts the tension away from the hamstrings and reduces power. Maintain a consistent forward lean to ensure the force remains directed horizontally through the legs.

How can a beginner simplify the Linear 3-Part Start technique?

Beginners should practice each of the three positions statically before attempting a fluid movement. Focus on mastering the weight distribution in the setup before adding speed or explosive intent.

What is the recommended programming for this technique in a speed session?

Perform 3 to 5 sets of 3 to 5 repetitions with full recovery between sets to maintain high intensity. Focus on the quality of the explosive movement rather than high volume or metabolic fatigue.

Sample sets & reps for Linear 3-Part Start Technique

Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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