Jan-22

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KettleWorX Kettlebell Circuit for Runners

POSTED BY: Alex Isaly in NEWS

Whether you run to compete, or just to stay fit, incorporating a strength- and plyometric-training program into your running regimen is essential to increase speed, maximize performance, and prevent injury. Kettlebell training with KettleWorX does just that.

Running isn't only about having strong legs; it's also about having a strong core and using efficient form to increase cardiovascular endurance and speed. Running is the most universal athletic movement, and it's linked to just about every sport and recreational activity known to mankind.

Think about it, we run to train—and cross train. We run to lose weight. We run to compete. We run to play with our kids. We run to be the first in line at the grocery store. We run everywhere.

A full-body strength-conditioning program using kettlebells is the perfect cross-training compliment to any running regimen. These innovative three-dimensional workouts get your body moving in three directions and on three planes for a more effective and efficient workout.
Not only do you engage more muscles with kettlebells than you typically would with traditional weight training, but you also get a full-body workout in very little time, burn significantly more calories, and improve your cardiovascular fitness. Studies show that when performing kettlebell movements you burn up to 20 calories per minute, while also increasing your VO2 Max, which we know is an important goal for most runners, and especially elite athletes.

Here are three essential kettlebell moves that every runner—novice to elite—should integrate into their training program.

1. Alternating Reverse Lunges With Torso Rotation

If you're looking to increase power, boost speed, and improve balance, then this exercise is the one for you. This move combines a lower-body exercise with an upper-body movement isolating the core to increase stability and strength while getting your heart rate up. The kettlebell is used to add resistance and intensity.

Hold the kettlebell in your right hand; the kettlebell is at chest height and close to the body with a bent right elbow. Take the left foot and step directly backward into a reverse lunge (right foot stays planted and anchors the body). Then bring the left knee forward with the left foot off the ground moving into a runner's stance. At the same time rotate the torso counter-clockwise bringing the right elbow toward the left knee. Do this movement 10 times holding the kettlebell in the right hand, then switch to the left hand and repeat the movement, rotating in the opposite direction. Recover for 15 seconds, or as needed. Repeat the set four more times for a total of five sets.

Make sure to focus on balance throughout the exercise. Avoid overextension in the reverse lunge with a slight bend in the knee, and then drive the elbow toward the knee on the forward movement.

The main muscles worked are the glutes, hamstrings, quadriceps, calves and core.

2. Burpee With a Kettlebell Jump

The perfect move to increase leg strength and cardiovascular fitness is the burpee. Add a kettlebell to it, and now you're really working. This is considered an advanced move. For someone new to kettlebell training try the recommend modifications below. This move is a great illustration of how you can take a traditional cross-training exercise to the next level using a kettlebell.

Advanced Version: Start the exercise with a burpee. Lower the body into a squat position. With the hands on the ground, about 6 to 8 inches in front, straighten the legs by pushing the heels to the back at the same time. Make sure to stabilize the core. Protect your back; make sure your hips don't sag to the ground. Reverse the movement by jumping the heels back to the starting position. While in the squat position, grab the kettlebell with both hands and jump straight up while raising the kettlebell into the air. Place the kettlebell back on the ground. Rest for 5 to 10 seconds, if needed, and repeat the movement. Perform 10 burpees with kettlebell jumps. Rest for 30 seconds, or as needed. Repeat two more times for a total of three.

Modified Version: Holding the kettlebell with both hands in front of the chest, lower the body to a squat position, when the quadriceps are a parallel to the ground (or close to it). Begin with three squat pulses—short controlled up and down movements—and then on the forth pulse from the squat position, jump off the ground as high as possible, keeping the kettlebell at chest height. Repeat this five times. Rest for 5 to 10 seconds, or as needed. Repeat the set two more times.

This exercise works the glutes, quadriceps, hamstrings, calves and shoulders.

3. Alternating Single-Arm Swings

The kettlebell swing is one of the most effective exercises for any type of training. It works most of the major muscle groups in your body, and it's one of the few weight-bearing exercises that can actually increase your V02 MAX, a vital measurement of your lung capacity as a runner.

Start with your feet spread a bit wider than your hips. Grab the kettlebell with one hand at the corner of the handle. Drive your hips back, maintaining a slight bend in your knees, without fully squatting. Then drive your hips forward swinging the kettlebell up to shoulder height. Here the kettlebell should reach zero gravity and pause in the air. At the moment the kettlebell reverses direction and starts to descend, release the kettlebell with the first hand and grab it with the other hand, switching hands at the top of the float. Use your shoulders, core and hips to guide it back down in a fluid motion passing through the legs. Repeat the movement for one minute. Recover for 30 seconds, or as needed. Perform two more one-minute sets for a total of three minutes of swinging.

This exercise works the shoulders, legs, glutes, hips and back, including all posterior muscles. This move also increases your lung capacity.

These are just three movements that any runner can perform with a kettlebell to get a full-body strength, core and cardiovascular workout at once.

Want more?

Check out KettleWorX 8-Week Rapid Evolution, a program that combines effective kettlebell exercises with powerful plyometric movements into easy-to-follow workouts for all fitness levels.

Best of all, each workout is only 20 minutes. You can squeeze one in before your daily run.

Download and print these moves to take with you anywhere you go.

Source:

By Alex Isaly | active.com |

http://www.active.com/fitness/articles/kettleworx-kettlebell-circuit-for-runners?page=3