You can swing my bell

Runners need more than just strong legs. These kettlebell exercises provide an all-over workout and improve cardiovascular fitness



 1 of 6 

Sumo squat with upright row

Why? It lengthens the inner-thigh adductors, which are often tight in runners.

How? Feet shoulder-width apart, hold the kettlebell waist-high with both hands, shoulders back and abs pulled in. Inhale to squat, bringing the kettlebell to the floor.  Exhale and come up, raising the kettlebell to your chin

Most runners have strong hamstrings and quads – at the expense of other muscles. “Kettlebells activate abs and glutes, while bringing the upper body into play,” says trainer Rosaria La Pietra (pilatesk.co.uk). Try twice-weekly kettlebell sessions on rest days. Start with three sets of 12 reps for each exercise. Begin with a 4kg kettlebell.


Previous article
Resistance training with Scott Mitchell
Next page

 
TwitterStumbleUponFacebookDiggRedditGoogle


Discuss this article

We'd love you to add a comment! Please login or take half a minute to register as a free member

Smart Coach
Free, fully-personalized training plans, designed to suit your racing goals and your lifestyle.