Looking to switch up your strength training? These five best kettlebell exercises for runners will work multiple muscle groups, all with a single piece of equipment.
Kettlebells are one of the most versatile pieces of equipment you can have in your home gym. You can use them for core work, leg work, and even upper body work. As a runner, it’s important to work all those areas to build strength and stability throughout your body. Strength training with kettlebells, whether at home or in the gym, can help prevent the likelihood of injury.
You get more than just a strength workout when you perform these kettlebell exercises for runners. You get a great cross-training
Here are five of the best kettlebell exercises I’ve found for runners. If you’re new to kettlebell work, I recommend starting light so you can get used to the different way a kettlebell works your muscles.
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Single Leg Deadlifts
This exercise works your hamstrings and glutes, both important for powering you up hills and putting the brakes on downhills.
- Hold your kettlebell in one hand and let it hang off to the side. Stand on one leg, the same side that you’re holding the kettlebell.
- Keep the knee of your standing leg slightly bent. Then, deadlift the kettlebell by bending at the hip, extending your free leg behind you for balance. Lower the kettlebell until your torso is parallel to the ground, then return to the upright position. That’s one rep.
This move works your glutes, quads, and core.
- Hold your kettlebell at your chest with both hands, cupping it like a goblet. The handle can be up or down; your choice. Stand with your feet a little wider than hip-width apart.
- Brace your core, then drop down into a squat. Keep your chest up and try to get as deep as possible while still keeping your weight on your heels.
Sumo Deadlift High Pulls
Sumo deadlift high pulls are one of the best kettlebell exercises for runners – they work everything and are great for developing strength in your posterior chain. Because this is kind of an advanced move, I’m embedding this video to demonstrate:
- With the kettlebell on the ground between your feet, get into a wide stance. Grab the kettlebell with both hands and set up with your hips back and knees bent. Keep your chest and head up.
- Extend your hips and knees and simultaneously pull the kettlebell to the middle of your chest, raising your elbows. Reverse the movement, making sure to keep your core tight and back flat. That’s one rep.
Toes to Kettlebell
This kettlebell exercise for runners isn’t easy, either, but it works your core like nobody’s business.
- Lay on your back with your arms stretched above your head on the floor, holding on to a kettlebell, and your legs stretched out. Keep your feet relaxed and your knees unlocked.
- Keeping your legs straight, slowly raise them over your head to touch your toes to the handle of the kettlebell. It’s okay if your toes don’t make contact with the handle of the kettlebell. Keep your core engaged and your back as flat as possible on the floor.
- Bring your legs back to the starting position. That’s one rep.
Yay, kettlebell swings! These are probably the most perfect exercise because they work so much of your body. If you do track workouts and want to switch things up, you can run 400 meters, then do a set of 10 kettlebell swings. Rinse, repeat as much as you want.
If you’re new to kettlebell swings, do Russian swings, where you only swing the kettlebell to eye level. If you’re more advanced, you can do full American swings and bring the kettlebell over your head. This kettlebell exercise works your legs, core, glutes – and helps with your posture. Remember to brace your core and squeeze your glutes as you bring the kettlebell up!
- Start with your feet about
hip widthapart, kettlebell between your feet, and turn your feet slightly outward. Grasp the kettlebell with both hands, and keep your shoulders pulled back and down. Don’t round your back.
- Forcefully extend your knees and hips (pop your hips!) to bring the kettlebell up. Keep your arms straight. Bring it to the top position, either eye level (Russian swings) or overhead (American swings).
- Bring the kettlebell back down exactly the same way you brought it up, keeping your core tight and your shoulders retracted.