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.
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 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. Kettle bell exercises 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. “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.
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 kettle bell exercises, 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.
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 your chest and stand tall with feet at hip width.
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. 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. Kettle bell training is an effective, appropriate, and time-efficient way for runners to prevent injury and improve performance.
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.
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.
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 kettlebellworkout 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
Running is a tough exercise and although it comes natural when we are kids as we get older it becomes a lot more challenging. Any joint misalignment, muscle imbalances or weaknesses will be magnified as you continue to make impact with the ground over and over and over again.
Now for the bad news, most people have joint misalignment, have muscle weaknesses at the hips and core and carry too much weight. For some people who carry too much weight or have bad alignment or stability issues then yes I recommend you strengthen your body first before hitting the running track.
The single leg dead lift heavily activates the glutes and hamstrings while at the same time teaching good core and hip stability. Also, excessive pronation of the feet (caving of the arch inwards) may not require fancy running shoes with built up arches but rather just a strengthening of the hip stabilizers to improve leg alignment.
Finally, the single leg dead lift will strengthen the Hamstrings which are your body’s natural brakes so excellent for controlling speed while running. Lunges can be performed slowly and therefore more controlled than running so focus can be placed on great technique and keeping the foot, knees and hips in alignment.
The pistol squat is the ultimate single leg strength building exercise. If you maintain good technique and progress the exercise slowly it forces excellent hip stabilization as well as strengthening the quads and hamstrings.
Practice first without any weight by holding onto a Tax or rope or bands secured in front of you. An excellent addition to any kettlebellworkout for runners is the Farmers Carry, this exercise will strengthen the core muscles that help stabilize the pelvis as you move forwards.
Holding a kettle bell just in one hand by your side forces the core muscles to work hard to maintain an upright position. A powerful core rotational exercise for runners The bird dog with rotation will help link up those natural cross body sling systems that run from the shoulder to opposite leg via the core muscles.
Keep the exercise slow and deliberate performing 10 reps on each side for 3 sets. It is vital during this exercise that the core is engaged and the lower back keep nice and flat to the floor.
In theory, you should be able to perform this same exercise while standing and engaging the core muscles and swinging the leg forwards and backwards. Running is a challenging exercise that requires very good hip and core strength as well as joint alignment and mobility.
When you run you are really performing a series of single leg hops with the full force of your body driving through your joints from the foot upwards.