The Kettlebell: Ideal for Runners

Kettlebells started back in 18th century Russia as tools for weighing crops, and now they are found in gymnasiums around the world. These are favored by many weight trainers as their center of balance is outside the hand, and so allows for the introduction of a whole new range of swinging exercises that combines cardiovascular and strength training.

They are not usually the go-to weights for runners, but kettlebells' focus on joints as well as your musculature really ought to make them a standard in the workouts for sprinters and marathon runners alike. Here are five kettlebell exercises perfect for the runner-in-training.  

Kettlebell Swing: Stand with your feet hip-width apart. Grab the kettlebell with both hands, bend your knees slightly, and let the kettlebell swing through your legs. With a hip-snapping motion, swing the kettlebell forward (arms straight) and up to chest level. Continue to swing for one minute. Now, do the same movement but holding the kettlebell with one hand. Do the swing for 30 seconds and then switch hands.

Sotts Press: Stand with your feet shoulder-width apart. Lift the bell to a rack position (thrust your hips to swing the kettlebell up to shoulder level, forearm and palm face outward, and elbow is bent). Holding the kettlebell in rack position, squat down. While in your squat position, engage your core and press the kettlebell up. Continue to press 10 to 15 reps and then stand and repeat with the other arm.

Windmills: Stand with your feet a little wider than shoulder width, and shoulders relaxed. Grab the kettlebell with your right hand and lift it all the way up. Turn your feet out about 45 degrees and engage your core. Begin to hinge at the hips as you try to touch your left foot with your left hand, keeping your legs straight and kettlebell lifted. Make sure your eyes are on the kettlebell. Once you’ve reached your foot, lift back up to starting position. Do this for 30 seconds and then switch sides.

Single-Leg Deadlift: Grab the kettlebell with you right hand and stand tall, feet hip-width apart. Bend your left knee so your left foot is lifted off the ground. Keeping your right leg straight with a slight bend in the knee, hinge forward. Keep your right arm straight and engage your core. The kettlebell will pull you down. As you’re hinging, your left leg straightens back. Once the kettlebell is a couple inches above the ground, use your core to lift back to starting position. Repeat for 15 reps and then switch legs.

Around the World: Stand with your feet hip-width apart. Hold the kettlebell with both hands in front of your hips. Release the left hand, and with the right, bring the kettlebell behind you. Bring your left hand behind you and grab the kettlebell with it. Continue to circle it around to the front where your right hand will grab the bell and continue the move. Do this for 30 seconds and then switch directions.

Once you have completed each exercise, go through the circuit again, from 3 to 5 times.