Strength Training for Runners – The Kettlebell

If you walk into any gym, you can find people in the corner exercising with a metal ball among those using dumbbells and barbells. This metal ball is called a kettlebell and it has risen in popularity with fitness enthusiasts everywhere in recent years.

Kettlebells offer a different dimension to many training programs. Its unique size and shape forces users to use large amounts of force to control weight through a wide range of motion. This helps users develop both strength and coordination.

For runners, kettlebells also provide certain benefits, especially for building strength around the core, a group of muscles that is very important for runners to maintain proper running form and endurance.

Here we have compiled several kettlebell exercises that will help you as a runner improve your performance and prevent injuries:

Kettlebell swing

The kettlebell swing is the most common kettlebell exercise. Build and build power and strength through the hips, especially the hamstrings and glutes. Runners, who constantly hit the pavement with each step, need to do this exercise to improve performance and prevent injury. The explosive nature of the swing also adds a unique dimension to your strength training regiment.

The force needed to perform this exercise should come from the hips, not from bending the knees. You should maintain a slight flexion but focus on moving your hips to balance the kettlebell. You should not pull the weight with your arms. Your elbows should remain locked throughout the movement and use your upper body to support the swinging kettlebell.

Kettlebell pushup press

As with the swing, the kettleball push press aims to develop strength and explosiveness. The focus of this exercise is on the upper body. Many runners tend to ignore upper body strength development. They prefer to spend most of their time developing their lower half. Actually, the upper body is very important in maintaining proper running form and breathing, two key factors for optimal performance.

The push press is very special because it channels energy from the lower body to the upper body and develops coordination in the process. Don’t use your upper body to lift the kettlebell. After slightly bending your hips and knees, you should explode and lift the kettlebell over your head for maximum benefit.

Floor-to-shelf kettlebell

Running may seem like just about going in a straight line, but in reality there is a twist that occurs during the race pace. Because of this, twisting or rotating movements are very important to runners. The floor-to-shelf exercise builds upper body strength with a special focus on the midsection. This exercise also requires eccentric force, a unique type of movement that requires the obliques to reduce rotational movement at the optimum point of the exercise to avoid injury. This eccentric force allows you to avoid excessive rotation during your runs and keeps you in proper shape.

The lower body has a crucial role to play in this exercise. As you turn, you need to focus on turning your feet and hips to complete the movement. This will emphasize rotation while keeping your ankles and knees safe from injury.

Lifting Turkish kettlebell

This is perhaps the most unique kettlebell exercise you’ll see in the gym. This exercise makes something as simple as getting off the floor one of the most difficult tasks you will do during your training days. Begin by lying on the floor with your kettlebell and then move to a standing position. This exercise requires a complex series of movements including twists, lunges, and sit-ups. This basically strengthens your entire body in one movement.

Don’t force yourself to complete the series too quickly. Each part of this exercise will develop different muscle groups in your body. You should focus on moving slowly and temporarily pausing during the more challenging parts of this exercise so that you can develop balance and strength.