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Best Kettlebell Exercises For Runners

This awesome training tool can help you run stronger and faster, while shedding some mad calories. Plus, kettle bells will make you strong without bulking up, helping you boost strength in key running areas, like the glutes, the legs and the core.

author
Bob Roberts
• Friday, 23 October, 2020
• 10 min read
kettlebell exercises runners workout five
(Source: runoutofthebox.com)

Here are three workout routines that will have swinging, lifting and pressing kettle bells to take your running to the next level. Just pace yourself here and make sure to pick a relatively light weight because you will be doing a lot of reps with each move.

Swing Begin by holding the kettle bell with both hands using a two-handed, overhand grip, then stand with your feet a bit wider than hip -distance apart, toes pointing slightly outward. Thruster Begin by grabbing two kettelbells, one in each hand, then clean them up to the shoulders by extending the legs.

To perform the thrusters, squat down while the kettle bells are there in your hands, pause for second, then reverse direction and stand up by pressing through the heels, and extending the arms overhead. Make sure to pick a really challenging weight and perform the exercises in a slow and controlled manner.

Hold two kettle bells in front of your shoulder, and assume an athletic stance with feet shoulder-width apart. Please keep your back straight and knee pointed to the same direction the entire time.

Pull the shoulder back, engage your core, then squat down and grab the weight, lift it, then stand upright with chest high (Squeeze your glutes here). Pause for a moment, then squat down and lower the weight to the floor to complete one rep.

kettlebell exercises runners pass leg throughs alexandra
(Source: blog.alexandrasports.com)

The Turkish Get-up Lay face up on the floor while holding a kettle bell in your right hand with the arm fully extended above your chest. To perform the infamous Turkish Get-up, lift the kettle bell to the sky as you roll up onto your left elbow by driving the right foot into the floor.

Then, push yourself up to a standing position, keeping the kettle bell lifted the entire time. Take a deep breath then raise one kettle bell up so it reaches your hip, pause for a count of three, then lower it down.

Start by holding a kettle bell with your right hand, then lift it up overhead while locking the arm and keeping the elbow straight, eyes on the weight the entire time Make sure to engage your core muscles, and keep your legs straight, and kettle bell lifted the entire time.

Russian Twists Sit on the floor with knees bent, and feet about hip-distance apart, and core engaged. Next, hold the weight with both hands at chest level, lean back, lift the legs off the floor, then rotate your torso from right to left, lightly tapping it to the ground with each rep.

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide! Kettle bell training is an effective, appropriate, and time-efficient way for runners to prevent injury and improve performance.

kettlebell exercises workouts runners body slingshot pass around training sport exercise learn compound kettlebells runner credit via flickr strength conditioning
(Source: www.runnersblueprint.com)

Strength training can help prepare the body to resist typical overuse injuries from running, which are often the result of tight and/or weak hip, gluteal, and core muscles. Kettle bell training specifically targets the hamstrings, glutes, back, and core all at once — areas that are notorious for causing injury in runners if they are not strengthened.

Lastly, we have created workouts that put it all together in order to give you some kettle bell training ideas for running. Single Leg Dead lift — targets hamstrings and glutes and enhances unilateral stability.

Keep the muscles of the lifted leg engaged by squeezing the quad and flexing your foot. Ensure back is flat, standing knee is slightly bent, and hips drive back to engage the standing leg’s hamstring and glute.

Goblet Squat — targets hamstrings, glutes, quads, arms, and core. Push hips back with the chest up to come into the squat position; elbows should lightly tap the inside of the knees.

Drive through the heels and squeeze butt muscles to return to a standing position. Start with the kettle bell about a foot in front of you and feet hip width apart.

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(Source: lauranorrisrunning.com)

Reach forward to grab the kettle bell handle with both hands, keeping back flat and hips up. Pull the kettle bell back between the legs, maintaining hip hinge and chest up.

Keep full body tension and an active core with a sharp exhale as you extend the hips. Side Lunge — targets hamstrings, glutes, quads, and core.

Drive into the bent leg to propel yourself back to the starting position. Start in a lunge stance with one leg back and the same side arm grasping a kettle bell.

Retract the shoulder blade and pull the kettle bell up until elbow just passes the body. Press the kettle bell overhead, keeping elbow in line with the shoulder the entire way up.

Use an exhalation to create tension and engage abdominal muscles through the challenging portion of the lift. Roll onto the elbow of the arm on the floor, keeping the kettle bell stabilized over the shoulder.

kettlebell exercises runners core training workout strength womensrunning workouts yoga bell kettle woman competitor
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Push up onto the hand, again moving the kettle bell up slightly to stay over the shoulder. You can do these a few times a week to increase strength and endurance and improve your running!

We recommend you read more about receiving a quick, free, dynamic kettle bell workout every week you can click below. She learned how to lift kettle bells at one of the top Kettle bell Sport gyms in the United States, Ice Chamber, which has produced seven female Masters of Sport lifters to date (Brittany is the most recent one).

Brittany is the Head Coach of Kettle bell Sport at KOR Strength and Conditioning in San Diego, California. The Youngest American female Master of Sport World Record Holder in 2x20 kg and 2x16 kg Long Cycle National Record Holder in 24 kg Biathlon National Champion in 24 kg Snatch Master of Sport, 24 kg Snatch Master of Sport, 24 kg Long Cycle Silver medalist in 16 kg Snatch at the UK World Championships, Junior category

Kettle bells are an easy piece of equipment to store in your home gym, no matter how small your space is. This functional and efficient weight can turn lower-body exercises into an intense, muscle-building workout.

Kettlebellexercises are great for all parts of your body, but they really give your legs a serious challenge, which is key to building strength for runners. Plus, one recent study shows that strengthening these lower-body powerhouse muscles can improve your running performance and protect against injuries.

runners kettlebell exercises womensrunning kettlebells competitor workout
(Source: www.pinterest.com)

“This helps strengthen the muscles, tendons, and ligaments that surround the joints (ankles, knees, hips) that take a beating from logging miles on the road,” he adds. Power-boosting exercises like these kettlebellexercises below will increase the strength in your legs in a way that running doesn’t, says Costs.

That will give you more oomph when you push off, strengthen your stride, and ultimately, make you a better, faster runner. It also helps you stay upright, rather than collapse your torso forward when fatigue sets in.

A good starting kettle bell weight for women is between 18 and 26 pounds or between 8 and 12 kilograms. This is just an average, which means, you may start with a lower weight or jump up to the next size.

As with any other workout routine, if any of the exercises feel uncomfortable or cause pain, stop doing them, and consult an expert. How to Use This List: These kettlebellexercises, demonstrated by Lindsey Clayton, certified personal trainer and instructor at Barry’s Boot camp in New York City, target both the quadriceps (thigh muscles) and hamstrings (muscles along the backs of your thighs).

While certain movements will place a greater emphasis on one area of the leg, all of these exercises challenge your lower body.

runners kettlebells benefits kettlebell fitness rep benefit workouts
(Source: lauranorrisrunning.com)

For a total lower body workout, choose any three quad exercises and any three hamstring exercises, arrange them in a circuit alternating one with the other, and complete for reps or time (for example: Goblet Squat, Kettle bell Swing, Alternating Lateral Lunge, Single-Leg Romanian Dead lift. If you’re in season (training for a race), consider doing a kettle bell leg workout one to two days per week.

Grab the kettle bell by the handles (or the “horns”) and flip it so the bell (or weight) is on top. Stand with feet just wider than hip-width apart, then send hips back to drop into a squat, keeping spine straight and chest lifted.

Lauren Robert, D.P.T., certified strength and conditioning specialist and owner of APEX Physical Therapy, calls these “Pulse Squats With Heels Elevated.” You can use folded towels or the horns of a kettle bell on its side to lift the heels with toes on the ground. Hold it at chest level and stand with legs parallel, feet at hip width.

Step up with right leg—you want to focus on pushing yourself up with the right leg, not launching yourself up with left foot. Shift weight to right leg, and with a soft bend in right knee, tip forward by hinging at the hips as the kettle bell falls toward the ground.

“If you want to do heavier weight, or you’re having problems with balance, hold onto something with your other hand,” recommends Robert. Keeping a straight spine, bend knees and send hips back to lower and grab the kettle bell horns with both hands.

kettlebell training runners benefits kettlebells workout tips swings runnersconnect
(Source: www.pinterest.com)

Bend knees and hips further to swing kettle bell back between your legs (like hiking a football), then thrust hips forward to stand tall, swinging the kettle bell up in front of chest, stopping at shoulder height as you squeeze glutes. Follow the kettle bell with your gaze, and allow it to float back between your legs to repeat.

Holding kettle bell lightly on top of your pelvis, press through heels to lift hips straight up. Keeping a straight spine, bend knees slightly and send hips back to pick up kettle bell with both hands by the handle.

Pull shoulders back and lift chest, and keep weight towards heels. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.

Read on to learn how can use kettle bells to avoid injuries and improve your performance, all without having to go to a gym! In 2014, a large meta-analysis showed that strength training reduces injuries far more effectively than other interventions such as stretching.

Strength training has also been shown to increase running economy by about 8% (Jung 2003). Improving your running economy means that you can go faster for the same energy expenditure.

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To put that into context, an 8% improvement on a 4-hour marathon time would be around 19 minutes. So if you’re interested in knocking almost 20 minutes off your marathon time, you might want to consider adding some strength work to your training.

In that article, I discuss a ‘bare bones’ routine to get runners who don’t do any strength training going. I’ve chosen these five exercises to create a whole body workout that would take about 20-30 minutes and could be included 1-2 times a week.

With this routine you could benefit from a 5% improvement in running economy and 60% reduction in injury week. The rear lunge will strengthen the calves, hamstring, glutes, quads, lateral core and shoulder girdle.

Be sure to touch the floor, that will make you control the movement so you don’t bang your knee. If runners were only going to do two exercises, they should be the rear lunge and the single leg dead lift.

The half kneeling shoulder press is a great way to get maximum back for your buck with an arm strengthening exercise. Kettle bell swings are a fantastic way to introduce some plyometric type, fast, power building work into your strength routine.

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(Source: www.runnersworld.com)

The kettle bell swings target the same muscles as the single leg dead lift but have the added benefit of speed. Including this faster strengthening work helps build power in your muscles and increased resilience in your hamstring tendons.

Structured correctly, you can also use the kettle bell swing to sneak in some high intensity interval training. Position 2 is standing up straight holding the kettle bell out in front of you at 90 degrees.

By far the most complicated and the most fun, a lifetime spent perfecting only the Turkish Get Up would not be wasted. In contrast to the speed/power work of the kettle bell swing, the Turkish get up is all about slow endurance strength and control.

If you come to love the Turkish Get Up and kettle bell swing as much as me, I’d recommend checking out the book Simple & Sinister by Pavel. This is a bit more of a financial investment but when you consider what you will save on gym membership and physiotherapy — since you will get injured 60% less –—it’s worth it.

You should also have one less heavy kettle bell for the half kneeling shoulder press and Turkish Get Up. Average Strength Female Runner: Rear Lunge 3 × 8/8 @ 30lbs Single Leg Dead lift 3 × 8/8 @ 30lbs Half Kneeling Shoulder Press 3 × 15/15 @ 15lbs Kettle bell Swings 5 × 10 @ 30lbs Turkish Get Up — 5 on each side 5/5 @ 15lbs

kettlebell runners runnersblueprint workout training
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Average Strength Male Runner: Rear Lunge 3 × 8/8 @ 50lbs Single Leg Dead lift 3 × 8/8 @ 50lbs Half Kneeling Shoulder Press 3 × 15/15 @ 25lbs Kettle bell Swings 5 × 10 @ 50lbs Turkish Get Up — 5 on each side 5/5 @ 25lbs A fantastic program to potentially increase your performance by 5% and reduce your injury risk by 60%.

If you are having trouble with the technique for the single leg dead lift and the kettle bell swing you are not alone. The hip hinge is very tricky to master, these two videos will show you how to work on it.

Sources
1 www.runnersblueprint.com - https://www.runnersblueprint.com/kettlebells-training-runners-exercises/
2 www.kettlebellkings.com - https://www.kettlebellkings.com/blog/the-best-kettlebell-workouts-for-runners/
3 www.runnersworld.com - https://www.runnersworld.com/training/a25785517/kettlebell-exercises/
4 matthewboydphysio.com - https://matthewboydphysio.com/kettlebells-for-runners/