Best 9 Kettlebell Exercises for Runners
If you want to continue to improve your running, you can’t just focus on your running training. You also need to prioritize strength training, core stability, and balance.
That’s where Kettlebells come in.
Adding the use of kettlebells to your strength training plan can help strengthen the whole body. This in return can help improve your technique, reduce the chances of injury, and help you become a more resilient runner.
Kettlebell exercises are known to be some of the best full body strength condition exercises you can do.
In today’s article, we explain why you should add kettlebell exercises to your training plan and show you the best 9 kettlebell exercises for runners.
9 Kettlebell Exercises for Runners – Kettlebell Training For Runners
If you want to increase your lower body, improve your core strength, and have better balance through compound exercises, these 9 kettlebell exercises for runners will do just that.
Here are the best 9 kettlebell exercises for runners to help you on your way to being a stronger more efficient runner.
1. The Cardio Blaster Workout
The cardio blaster workout is known to get you sweating, and gulping for air. The workout is ideal for the runner that is looking to improve their power and speed, while also improving muscular endurance.
Because this workout is intense, make sure you pace yourself correctly and start with a relatively light weight. Starting with a light weight will help you complete all the repetitions. Then as you get stronger, increase the kettlebell weight.
The cardio blaster workout is made up of the kettlebell swing, kettlebell snatch, and kettlebell thruster. By adding these three exercises together in one continuous workout you will improve overall strength, mobility, balance, endurance, and speed.
2. Kettlebell Swing
The kettlebell swing is a great exercise for strengthening your core muscles and explosiveness. To do this exercise start by holding the kettlebell with both hands. Position your feet slightly wider than your hips with your toes pointed slightly outwards. Next, bend at the hips, so the kettlebell is hanging between your legs. Then contract your core muscles and in an explosive movement, swing up using by extending the hips and knees.
3. Kettlebell Snatch
The kettlebell snatch is a great way to strengthen the glutes and hamstrings. These are two important muscle groups for runners that should be strengthened regularly.
To do the kettlebell snatch, stand with your feet shoulder-width apart with the kettlebell in one hand.
Next, squat down until the kettlebell is between your legs. Then explode out of the squat position and drive the kettlebell up until it’s over your head.
This exercise should be one fluid motion and finish with the kettlebell in line with your body above you.
4. Kettlebell Thruster
The kettlebell thruster is an excellent exercise for strengthening the hamstring, quadriceps, glutes, Latissimus Dorsi, triceps, and trapezius muscles.
To do the thruster exercises, stand with your feet shoulder-width apart and hold two kettlebells with an overhand grip. Make sure you have the kettlebells positioned close to your chest and squat down and pause for a second. Next, stand up by pressing your heels into the ground and extend your arms overhead.
5. Front Squat
Just like a normal weight squat, the kettlebell squat is great for strengthening the whole body. To do the front squat, hold two kettlebells in front of your shoulder, and place your feet shoulder-width apart. Next, bend at the hips until you are in a squat position and your thighs are parallel to the floor. Then pause for a few seconds and stand back up by pressing your heels into the ground and extending your knees and hips.
Just remember to keep your back straight through the entire workout.
6. Kettlebell Deadlift
The kettlebell deadlift is great for strengthening your glutes, hamstrings, quadriceps, and lower and upper back. To do this exercise, grab a kettlebell and stand with your feet shoulder-width apart. Next place the kettlebell on the floor between your legs. Then engage your core and pull your shoulders backward, squat down and grab the weight. Then lift it until you are standing upright. Make sure you squeeze your glutes once you are in the upright position.
7. Turkish Get-up
The Turkish get-up is a great full-body workout that focuses on the glutes, traps, lower-back muscles, hamstrings, triceps, lats, and calves.
Start by lying on the floor with your face towards the ceiling. Hold the kettlebell in your right hand with your arm fully extended above you. Next, drop the kettlebell towards your chest and then lift the kettlebell to the sky as you drive the right foot into the floor. Next, push yourself up to a standing position while keeping the kettlebell lifted the entire time. Once you are standing tall, keep the kettlebell locked overhead and back straight while pausing for a few seconds. Then reverse the movement back down until you are lying on the ground with your eyes aimed towards the sky.
8. Kettlebell Windmill
The kettlebell windmill is a great exercise for the obliques (sides of the torso), glutes, and shoulders which are all important for the runner.
To do this exercise, hold the kettlebell with your right hand. Lift it overhead while locking your arm in the process (Make sure you keep the elbow locked once you have the kettlebell overhead)
Next, turn your left foot to a 45 degrees angle, and hinge at the hips until you can touch your left foot. Hold this position for a few seconds, then lift the kettlebell back to the starting position. Repeat on the other side.
Remember to keep your core muscles engaged, your legs straight, and your kettlebell off the floor the entire time.
9. Russian Twists
The Russian twist exercise is great for working the obliques, rectus abdominis, transverse abdominis, hip flexors, erector spinae, scapular muscles, and latissimus dorsi.
Start by sitting on the floor with your knees bent. Make sure your feet are hip distance apart and your core is engaged. Next, hold the kettlebell with both hands at your chest. Then lean back and lift your legs off the floor and rotate your torso from right to left. Aim to tap each side of the floor with each rotation.