If you’re a runner and you’ve already discovered the benefits of working out with kettlebells, go ahead and scroll down to the workout. If not, if you’ve maybe been a little intimidated, or just haven’t had a chance to try them, read on to learn why runners should use kettlebells.
Why Runners Should Use Kettlebells
Kettlebells provide a great, functional workout for runners. Here's why, plus a workout! #running #runningtips Click To TweetKettlebells are Fun
Okay, I’ve been told by my clients that I have a skewed idea of what exactly is fun. But still, working out with kettlebells is interesting, challenging, and effective. That sounds like fun to me!
Kettlebell Training is Efficient
Kettlebell exercises target many muscles at the same time, allowing you to get a great workout with just a few different exercises. For example, the Kettlebell Swing works the glutes, hips, quads, core, shoulders, pecs, and lats. It is also an explosive movement, so you improve power as well.
Kettlebells Improve Your Power
Many kettlebell exercises recruit your glutes, the most powerful muscles in your body. By strengthening your glutes, you will improve your power, which will help you improve your running stride, your leaps (like jumping a curb or rock), and your climbing.
Kettlebells Improve Your Mobility
Kettlebell exercises require that you move through multiple planes of motion while gradually increasing your range of motion. This will lead to improved mobility and flexibility.
Kettlebells Improve Your Running Form
Kettlebell training strengthens your core as well as your shoulders and back, which will improve your posture and help you maintain better running form throughout your run.
Kettlebells Are Great for Your Core
Kettlebell exercises require you to engage your core muscles to maintain proper form. Because many kettlebell exercises work your body in multiple planes, your core will be worked from all directions, which is vital for a well-rounded program.
Kettlebells Improve Balance and Stability
Unlike machines or even dumbbells, which are evenly shaped and balanced, kettlebells require you to recruit stabilizer muscles to control the movements of each exercise. Many kettlebell exercises are unilateral which improves balance.
Kettlebells are Convenient
You can get in a great workout with just one or two kettlebells of different weights so they’re great for a home fitness program. While they’re not cheap, they are a good fitness investment.
As you can see, kettlebells have many benefits for runners. Of course, good form is so important, especially with exercises like the kettlebell swing. Be sure to watch a video (performed by a fitness professional) or have a certified trainer show you the proper form before attempting these exercises.
Kettlebell Workout
Be sure to warm up before your kettlebell workout. Perform 10-15 repetitions of each exercise, in order. After finishing the circuit, rest for a minute then repeat for two to four sets.
Kettlebell Swing
Stand with your feet a little wider than hip-width and the kettlebell on the ground in front of you. Hinge at the hips and pick up the kettlebell, allowing it to swing between your legs. Use your hips to lift the kettlebell to about shoulder height, then allow it to swing back between your legs. This movement should be powered from your hips, not your shoulders.
One-Legged Deadlift
You know how much I love one-legged Romanian deadlifts! They work your core, glutes, hips, and hamstrings. They’re great for balance too.
Stand with your weight on your right leg holding a kettlebell in your right hand. Engage your core. Bend over at the hips, and extend your left leg behind you. Make sure you keep your core and glutes engaged. Return to standing. Complete 10-12 repetitions then repeat on the other side.
Alternating Lunge with a Kettlebell Pass
Begin standing with a kettlebell in your right hand. Step forward into a lunge with your left leg. As you bend your knees into the lunge pass the kettlebell under your left knee to your left hand. Step back to your starting position. Step forward with your right leg, passing the kettlebell under the knee to your right hand. Keep your core engaged and maintain good posture as you pass the kettlebell. Do 10-12 repetitions on each side.
Back Lunge with a Triceps Extension
Stand with a kettlebell in your right hand. Raise it over your head as you step back into a lunge with your right leg. Return to the starting position, then lift your right knee, bending your elbow into a triceps extension. Pause for a second or two, then step back again. Do all the reps on the right side, then complete the set on the left side.
Side Lunge to Bicep Curl
Stand with a kettlebell in your right hand. Step into a lateral lunge with your left leg. As you lunge, reach the kettlebell toward your left knee. As you return to your starting position, do a bicep curl with your right arm. Do all the reps on the right, then repeat on the left side.
Renegade Row w/Pushup
Start in a plank position with a kettlebell next to each arm. With your right arm, take the kettlebell and lift your elbow into a row. Lower and release the kettlebell then perform a pushup. Repeat on the other side. Lower to your knees if you need to.
Deadlift
When I asked the question on Instagram, several people chose the Romanian deadlift as their favorite kettlebell exercise so I decided to add it here (especially since it’s one of my favorites too).
Stand holding a kettlebell in front of you with both hands. Making sure your core is engaged, bend at the hips lowering the kettlebell toward the ground. Keep your spine neutral. You can bend your knees slightly. Then squeeze your glutes and stand back up.
I hope I have convinced you that kettlebells are great for runners. If you have any questions about the workout, please ask in the comments.
Do you already work out with kettlebells?
And Now It’s Time for the Runners’ Roundup!
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Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
Fully agree! We use kettlebells a lot at Crossfit and you won’t believe how sore your glutes are after using them!
I like that they are small and convenient – they can be used in any space, no matter how little room there is!
That’s great! They are so good for a challenging workout.
These are great moves! I need to use my kettlebells more!
Yes! They’re fun and challenging.
These are all effective and beneficial moves! I need to choose my kettlebells over the dumbbells for some more variety
Kettlebells are a great alternative to dumbbells.
Oooh! Thanks for the workout!
I actually do love kettlebells. They feel better to hold than dumbbells, and I like the overall heft of them.
I agree that’s one of the nice things about kettlebells. They are easier to hold.