KettleWorX Kettlebell Circuit for Runners

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.

Photos by Sammy Z Photography 

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