If you enter any gym, you may find people in the corner exercising with a metal ball among those using dumbbells and a barbell. This metal ball is called the kettlebell and it has risen in popularity among fitness enthusiasts everywhere in recent years.
Kettlebells offer a different dimension to many exercise programs. Their unique size and shape force users to apply large amounts of force to control the 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 muscle group 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 to improve your performance and prevent injury:
Kettlebell swing
The kettlebell swing is the most popular exercise. It builds and develops strength and power across the hips, especially in the hamstrings and buttocks. Runners, who are constantly hitting the pavement with every foot, 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 strength to do this exercise should come from your hips, not from your knees bent. You should maintain a slight bend but focus on biting your hips to swing the bell. You should not pull the weight with your arms. Your elbows should remain locked through the entire movement and use your upper body to hold on to the swinging bell.
Kettlebell Push
Similar to the swing, the kettleball press aims to develop power and explosiveness. This exercise focuses on the upper body. Many runners tend to neglect developing their upper body strength. They prefer to spend most of their time developing their lower half. In fact, the upper body is very important for maintaining proper running form and breathing, which are two key factors for optimal performance.
The push-up is very special because it transfers power from the lower body to the upper body and develops coordination in the process. Do not use your upper body to hold the kettlebell up. Slightly bending your hips and knees, you should explode up and raise the kettlebell above your head for maximum benefit.
Kettlebell floor to shelf
Running may only appear when you are moving straight forward but there is actually a turn taking place during your running stride. As a result, twisting or rotating movements are very important to runners. The floor to rack exercise develops strength in the upper body with a special focus on the midsection. This exercise also requires eccentric strength, which is a unique type of movement that requires that you slow the rotational motion at the optimal point for the exercise to prevent injury. This eccentric force enables you to prevent excessive rotation while running and keeps you in a proper running condition.
The lower body plays a crucial role in this exercise. While twisting, you need to focus on moving your feet and hips to complete the movement. This will emphasize rotation while keeping your ankles and knees safe from injury.
Turkish Kettlebell got up
This is probably the most unique exercise 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 workout days. You start by lying on the floor with the kettlebell and then move to a standing position. This exercise requires a complex series of movements including swings, lunges and sit-ups. This strengthens your entire body in one motion.
Don’t force yourself to complete the set too quickly. Each part of this exercise will develop a different muscle group in your body. You should focus on moving slowly and pausing during the more difficult parts of this exercise so that you can develop balance and strength.
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