Hip extension exercises are in strength training routines for runners. Think glute bridges, hip thrusts, and deadlifts. Hip extension exercises focus on improving the strength of your posterior chain, which pull the leg backwards, primarily the Gluteus Maximus and its helpers, the Hamstrings and Adductor Magnus. During running, strong hip extensors can create more force to propel you forward, while strong lateral glute muscles, like the gluteus medius, can improve pelvic control and running mechanics.

The glute bridge is a common introductory exercise to strengthen the Gluteus Maximus. When performed correctly, the Gluteus Maximus lifts the hips off of the floor during the bridge. Without proper coaching cues, however, many runners do not extend the hips properly and incorporate mostly the helper hip extensor muscles, like the hamstrings, whilst not activating the glutes at all.

Learn How to Rotate Your Pelvis

In order to activate and connect with your Gluteus Maximus in the glute bridge exercise, you first need the body awareness to be able to rotate your pelvis. The pelvis can rotate forward (anteriorly) or backward (posteriorly). If you rotate your pelvis forward (cue of 鈥渂utt-out鈥�), your low back arch will increase in curvature, and if you rotate backward (cue of 鈥渂utt-in鈥�) your low back curve will lose its arch. To activate the glute muscles effectively, you need to think 鈥渂utt-in鈥� to rotate your pelvis backwards.

Learning how to rotate the pelvis can be somewhat tricky. The easiest way to learn how to position the pelvis in either 鈥渂utt-in鈥� or 鈥渂utt-out鈥� is by going on your hands and knees in a 鈥渢able鈥� position. Place your hips above your knees and your shoulders above your wrist. Next, round your back up like a cat. Notice how your pelvis rotates to bring your tailbone underneath you. This is a backward or posterior rotation of the pelvis, AKA 鈥渂utt-in.鈥�

Next, lower your spine to arch your back and push out your butt. This is a forward or anterior rotation of the pelvis, AKA 鈥渂utt-out.鈥� Repeat this movement several times as you feel what you鈥檙e doing to rotate your pelvis forward and backward.

Next, flip over on your back, bend your knees and place your feet flat on the floor. Do the exact same action in this posture. You鈥檒l notice that when your rotate forward, your low back will arch and lift off the floor. When your rotate backward, your low back will flatten toward the floor. Repeat this movement several times as you feel what you鈥檙e doing to rotate your pelvis forward and backward.

Bridge Options to Maximize Glute Activation

Here are 3 versions of the glute bridge, each with a slightly different set-up and unique advantages, but similar Gluteus Maximus activation cues. Incorporate each version of the bridge throughout the week.

Version 1: The Level Ground Glute Bridge with Band

Use: To strengthen the Gluteus Maximus and Gluteus Medius

Unique Advantage: Places minimal stress on neck compared to other glute bridge versions and only requires a band. The band around the knees creates the ability to strengthen the hip abductors (e.g. Gluteus Medius) in addition to the Gluteus Maximus.

Set-Up: Lie on your back with your knees bent and feet flat on the floor. Place a band around your knees.

Position your feet just beyond reach of your fingertips when your arms are flat on the ground beside your body. If you place your feet too far from your hips, you will include too much hamstring activation in your lift. If you place your feet too close to your hips, you鈥檒l involve your quads. So make sure you place your feet in the sweet spot that allows you to target your glutes.

Place your feet hip width apart and rotate your pelvis backward 鈥� think 鈥渂utt-in.鈥� Your low back should approach the floor as it flattens. Relax your neck and turn your palms up.

The Exercise:

Press your heels into the ground to lift your hips into the air. Keep your pelvis rotated backward and squeeze your glutes.

You will have to exaggerate the butt-in cue because many runners lift their hips too high and arch their low backs. In the correct position, your hips might be lower than when you have performed this exercise before. If you look down at your stomach, it will appear flat.

Next, press your knees outward into the band so that your knees travel outside of your feet. Continue to squeeze your glutes and hold this position for 10 seconds. Next, open and close your knees 10 times. Think of doing a clamshell exercise. During every rep, squeeze your glutes to turn your knees out.

Last, keep your knees pressed out and raise and lower your hips 10 times. Keep your pelvis rotated backwards as you do the lifts. Squeeze your glutes strongly at the top. Repeat this 10 times.

Suggested reps and sets: 3 sets of 3 x 10/10/10 (10-sec hold/10 open-close/10 up-down)

Version 2: The Back Elevated Glute Bridge with Band

Use: To strengthen the Gluteus Maximus and Gluteus Medius

Unique Advantage: Allows for greater range of motion of hip flexion and hip extension. The band around the knees creates the ability to strengthen the hip abductors (e.g. Gluteus Medius) in addition to the Gluteus Maximus. This version is best if weight is to be added across the hips.

Set-Up: You鈥檒l need an exercise bench, ottoman or couch to perform this version of the glute bridge.

Lie on your back with your shoulders on the edge of the elevated surface with your knees bent and feet flat on the floor. Place a band around your knees and position your feet between hip and shoulder width apart with your feet slightly turned out. Tuck your chin in to keep your neck inline with your torso.

The Exercise:

Push through your heels to lift your hips. Rotate your pelvis backward and squeeze your glutes at the top. Lift your hips to form a straight line from your knees to your shoulders. Make sure to exaggerate the 鈥渂utt-in鈥� posture. Allow your torso to pivot onto the elevated surface. It鈥檚 acceptable to rest your head on the elevated surface at the top of each rep.

As you lift your hips up to form the bridge, turn your knees out into the band. Similar to Version 1, do not lift your hips too high or else your will arch your lower back too much.

Reverse the motion and lower your hips toward the floor. Pivot on the bench and lift your head to keep your neck inline with your torso.

Suggested reps and sets: 3鈥�4 sets of 15鈥�20 reps

Version 3: The Single-Leg Foot Elevated Glute Bridge

Use: To Strengthen the Gluteus Maximus and Proximal Hamstring

Unique Advantage: This single leg version strengthens the Gluteus Maximus in a more running specific action.

Set-Up: Lie on your back in front of an exercise bench, couch or ottoman. Place one foot on the edge of the elevated surface with your knee bent and opposite leg in the air. Place your hands on the ground with your palms up.

The Exercise:

Push your foot into the corner of the elevated surface to lift your hips up. Form a straight line from your knee to your shoulder and ensure you are squeezing your glute. Exaggerate the backward rotation of the pelvis to avoid over arching your low back at the top of the bridge.

Hold this position for 10 seconds. Next, raise and lower your hips 10 times, then hold the top of the bridge for 8 seconds. Then raise and lower your hips 8 times. Continue this pattern working your way down to 6, 4, 2 reps/seconds. Switch legs and repeat.

Suggested reps and sets: Perform 3 sets of the 10-2 countdown per leg.

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Jon-Erik Kawamoto, MSc, CSCS, CEP is a Strength & Conditioning Coach with 15 years of experience. He鈥檚 a co-owner of聽, a health and fitness business in St. John鈥檚, NL, Canada, a retired competitive runner and a long time contributor to PodiumRunner.

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The muscles in your feet and lower leg are just as important to your running form as are your glutes, quadriceps, and hamstrings, but are often forgotten in strength training routines.

If you鈥檙e going to ramp up training, you can鈥檛 afford to ignore your foundation. Your lower limb muscles need to be strong, resilient, and function in a coordinated fashion for effective energy storage during each stride and to provide a strong balance to get you through the miles. Neglecting foot exercises that work these important running muscles may predispose you to injury and reduce your running economy.

The muscles of the lower limb and foot are divided into two categories based on their function. The local muscles are the often referred to as the 鈥渇oot-core.鈥� They are responsible for maintaining the shape of your arch and for shock absorption. They are smaller in cross-sectional area compared to the global lower limb muscles. Global muscles are larger and are responsible for moving your ankle and flexing and extending your toes.

Weak local muscles may result in an unstable arch that does not absorb impact very well and leads to faulty biomechanics. When local muscles fail to stabilize the foot quickly, global muscles have to do it at a disadvantage, both because this isn鈥檛 their primary function and because they have a longer reaction time, exacerbating the instability. This can lead to overuse injuries of the global muscles, plantar fasciitis, and even stress fractures later in your running season.

Traditional foot strengthening exercises usually involve curling the toes to toward you or picking up marbles with your toes. These types of exercises will target the local foot muscles but also involve the global muscles. Ideally 鈥渇oot core鈥� training should only target the local foot stabilizer muscles.

Your Lower Limb Strengthening Routine

While your mileage and running intensity are low during the off-season, you鈥檒l have time to devote to building stronger muscles and hopefully decrease your risk for injury. This routine consists of three exercises you can do daily (short foot, toe splay, and big toe press) and two exercises to do two to three times per week (leg swings and calf raise to big toe press).

1) Short Foot Exercise

The goal of the short foot exercise is to 鈥渟horten鈥� the foot by contracting the intrinsic muscles to raise the arch, or in science-speak, pulling the first metatarsophalangeal joint toward the calcaneus (heel bone).

– Sit in a chair in your bare feet. Form a 90-degree angle at your knees and ankles. Without crunching your toes, try to shorten your foot by bringing the ball of your foot toward your heel, doming the arches in your feet. You can focus on one foot at a time or do both at once.

RELATED: Are Stronger Feet the Key to Injury-Free Running?

– Try not to curl or extend your toes and make sure to keep your foot neutral, not rocking inward or outward鈥攊t鈥檚 harder than you think. Note that being completely barefoot will enhance your ability to feel sensory input from the bottom surface of the foot, and help you develop the sense of creating the short foot posture.

– Hold for eight seconds and relax. Repeat 5鈥�15 times.

– Practice this throughout the day. You can even practice while sitting at your desk.

– Once you become competent doing the short foot sitting, attempt the exercise standing on two legs, then on one leg. Eventually you can activate your arch this way when doing functional activities such as squats, deadlift, lunges, hops鈥攅ven running.

2) Big Toe Press

– Press your big toe into the floor while lifting your other four toes.

– Hold each press for eight seconds and do 12鈥�15 reps per foot.

– Practice throughout the day.

3) Toe Splay

– Try pulling your toes apart as wide as possible staying flat on the ground鈥攂e careful not to curl or extend them. Focus particularly on moving your big toe away from your other toes. You will feel the arch muscle contract鈥攐ne found this one of the most effective ways to activate your arch, if your toe position isn’t compromised by a bunion.

– Hold for eight seconds and relax. Start with five repetitions and build up to 25 to 30.

– Practice throughout the day.

4) Leg Swings

Unlike dynamic leg swings that use a large amplitude鈥攕winging to the end of your range of motion鈥攄o these legs swings with a small amplitude to challenge your balance and hip and ankle stability.

– Stand on one leg in your bare feet and create the short foot posture.

– Swing the non-stance leg forward and backward 15 times.

– Without rest, swing the same leg left and right in front of your stance leg, also 15 times.

– Repeat this sequence without resting, then repeat on your opposite leg.

5) Calf Raise to Big Toe Press

– Stand on the edge of a stair in your bare feet.

– Let your heels drop below the level of the stair.

– Do a traditional calf raise, then finish by pressing onto your big toe. This part is difficult for most.

– Feel free to hang on to something for balance. Do 12-15 reps.

Jon-Erik Kawamoto, MSc, CSCS, CEP is a strength and conditioning specialist and co-owner of a personal training boutique gym, , in St. John鈥檚, Newfoundland, Canada.聽

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A barbell complex is a version of where all the exercises are performed with a barbell and with no rest. Ideally, you would flow from one exercise to the next with minimal trouble to successfully complete all the suggested reps of each exercise. The workout below is designed with this training method in mind to challenge all of your running-specific muscles.

The Workout

This workout consists of 9 exercises all geared to making you a stronger and faster runner. You only need a barbell and weight plates if you鈥檙e keen on making the bar heavier. Standard barbells are 20kg or 45-pounds. Barbells can also be lighter or shorter, just make sure to know how much weight you鈥檙e starting with. For most, adding 25-pounds to each side will be a sufficient challenge (total weight equal to 95-pounds). If the bar alone is heavy enough, there is no shame in starting there!

Take no rest between the exercises in the same complex and take 60-seconds between sets. Do 3-4 sets of each complex and take 2-minutes rest between complexes. Perform this workout on a non-running workout day or in a separate session, ideally at least 6 hours after a running workout done in the morning. Warm up with a 5-10 minute jog prior to starting this strength workout.

Complex A

Exercise 1) Alternating High Knee Slow

How: Place a barbell across your upper back. Stand with your feet hip-width apart and bring one knee toward your chest. Maintain a tall posture and pull down on the bar to create more stability. Return your leg to the floor and switch sides. Keep most of your weight on your forefeet.

Do: 12 per leg

Exercise 2) Reverse Lunge to High Knee

How: Place a barbell across your upper back and stand with your feet hip-width apart. Take a large step backwards and bring your rear knee toward the floor. Your front knee should approach a 90-degree angle while your land on the base of your big toe on the rear foot. Keep your torso tall and press through the ground with both legs to return to the starting position. Once you reach the standing posture, bring the stepping leg knee toward your torso. Maintain your balance. Complete one side between switching legs.

Do: 12 per leg

Exercise 3) Good Morning

How: Place a barbell across your upper back and stand with your feet hip-width apart. Soften your knees and push your hips back. Bend over at your hip joint and keep your back straight. Pull the bar into your body to tighten your upper back muscles. Keep your abs tight and after your torso reaches a parallel position with the floor, return to the starting position.聽

Do: 12 reps

Complex B

Exercise 1) Alternating High Knee Quick

How: Place a barbell across your upper back. Stand with your feet hip width apart and bring one knee toward your chest. Maintain a tall posture and pull down on the bar to create more stability. Return your leg to the floor and switch sides simultaneously. Keep most of your weight in your forefeet.

Do: 12 per leg

Exercise 2) Alternating Forward Lunge

How: Place a barbell across your upper back and stand with your feet hip-width apart. Take a large step forward and bring your rear knee toward the floor. Your front knee should approach a 90-degree angle while you extend through the big toe joint on your rear foot. Press your front foot into the ground to return to the starting position. Alternate sides.

Do: 12 per leg

Exercise 3) Bent Over Row

How: Pop the bar overhead your head and hold the bar with a double overhand grip in front of your quads. Soften your knees, push your hips back and bend over at your hips. Pause when your torso becomes parallel with the floor. Next, pull the barbell up near your belly button. Squeeze your shoulder blades toward each other and down toward your hips. Keep your abs stiff and keep your torso still throughout the set. Lower the bar to the starting position.

Do: 12 reps

Complex C

Exercise 1) High Knee Triples

How: Place a barbell across your upper back. Stand with your feet hip-width apart and bring one knee toward your chest. Maintain a tall posture and pull down on the bar to create more stability. Return your leg to the floor and switch sides simultaneously. Keep most of your weight on your forefeet and repeat this sequence rapidly to touch the floor 3 times. This equals one triple.聽

Do: 6 triples

Exercise 2) Romanian Deadlift

How: Pop the bar overhead your head and hold it with a double-overhand grip in front of your quads. Soften your knees and push your hips back. Bend over at your hip joint and keep your back straight. Keep your abs tight and after your torso reaches a parallel position with the floor, return to the starting position.聽

Do: 12 reps

Exercise 3) Kneeling Barbell Rollout

How: Kneel on a fitness cushion with the barbell on the floor in front of you. Add small plates to either end so the barbell will be able to roll on the ground. Grip the bar with a double-overhand grip shoulder-width apart. Expand your upper back and tuck in your hips. Create a concave torso shape. Transfer your weight forward as you roll the bar away from the cushion. Reach your arms overhead while maintaining your initial spine shape. Use your abs to return you to the starting position.聽

Do: 12 reps

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About the Author聽

Jon-Erik Kawamoto, MSc, CK, CSCS has been a Certified Kinesiologist and Strength Coach for over 15 years. He co-owns JKConditioning, a small group personalized training, nutrition and run coaching company in St. John鈥檚, NL, Canada. Jon is a regular contributor to PodiumRunner. Find more running content at .

The post Try This 9-Exercise Barbell Workout to Add Strength to Your Stride appeared first on 国产吃瓜黑料 Online.

The hamstring muscle group is a common location for injuries among runners. Eccentric exercises are a key strategy to prevent and recover from hamstring issues. Since the hamstring muscle crosses both the hip and knee joints, we should challenge its multiple functions with different exercises.

Last year, we introduced you to . They included the 1) Romanian Deadlift, 2) Hamstring Curl with Exercise Ball and 3) Assisted Nordic Hamstring Curl. These exercises challenge the hamstring muscle group to extend the hip (deadlift) or to flex the knee (ball curl and Nordic curl).聽

In part II of this series, we introduce you to three different challenging exercises that strengthen different functions of the hamstrings. Stronger hamstrings not only reduce your injury risk, but also help improve your running economy, saving you energy with each stride.

1. Kettlebell Swing, Staggered Stance

Why: To improve explosive power during the hip extension function of the hamstrings. The staggered stance will challenge one hamstring group at a time, making this version more running specific. The rapid down phase creates a rapid eccentric contraction on the hamstrings, teaching it to stretch quickly and absorb force. The subsequent rapid up phase teaches the hamstrings and other hip extensor muscles to create force quickly, which is important for faster-paced running.

Set-up: Stand with your feet shoulder width apart. Slide your right foot back so the toes line up with your left heel. Lift your right heel off the floor and turn your right leg out roughly 45-degrees. Grab the kettlebell with your left hand. Bend your knees and push your hips back to prepare for the first rep. Ensure your back is neutral and that your right arm is positioned behind you.

Action: Swing the kettlebell in between your legs then stand explosively to swing the kettlebell up. Swing your right arm forward during this motion. Stand tall and squeeze your left glute and quad to finish the swing. The kettlebell should swing to chest height. Let the kettlebell float down before bending through the knees and hips to receive the bell between your legs. This is one rep.

Do: 3鈥�5 sets of 10 reps/leg

2. Glute Ham Raise

Why: To train the knee flexion function of the hamstrings. You also strengthen your calves, due to the plantar-flexion action at the ankles required to do this exercise correctly. If you have access to a Glute Ham Developer machine, that is ideal for this exercise. However, the glute ham raise can also be performed with a .

Set-up (Glute Ham Raise machine): Set up the machine so the padding and foot platform are farther apart than the length of your shin bone. Place your feet inside the foam pads and press your toes onto the platform. Place your knees on the lower part of the pad and go into an upright posture. Your ankles digging into the platform will push your quads and knees into the round pad to ensure you don鈥檛 slip downward. Hold your arms at your sides and tilt your pelvis slightly forward (rotate your hips to poke out your tailbone).

Action: Push your feet into the platform as you start to extend your knees. Your body will travel up the round pad as your body approaches a horizontal position. Notice a strong contraction in your hamstrings and calves. Next, return to the upright posture by curling yourself up at the knee joint. Your body will slide back down the round pad and your toes will be digging into the platform to create a stable base.聽

Set -up (with BOSU): Set up the Bosu near a wall that you can press your forefoot and toes into. Kneel on the outer edge of the Bosu dome and get into an upright posture. Hold your arms at your side and tilt your pelvis slightly forward (rotate your hips to poke out your tailbone).

Action: Push your forefoot and toes into the wall to push your knees into the Bosu dome. This will ensure you create a stable base. Slowly extend your knees as you approach a horizontal position. Notice your thighs roll onto the Bosu dome. Next, contract your hamstrings to curl your body back to the upright position. This can be an intense contraction for some, so be careful. Ensure your Bosu is fairly well inflated or else this technique will be difficult to replicate. If the up phase is too difficult, you can focus on only doing the down phase until you build up enough strength.

Do: 3鈥�4 sets of 8鈥�12 reps

3. Single Leg Hamstring Bridge on Foam Roller

Why: To train the hamstrings at a similar knee angle as during ground contact when running. The isometric contraction of the hamstring, in addition to the intense calf contraction you鈥檒l feel during this exercise, will develop the co-contraction nature of these two muscles to stabilize the knee joint during running. I鈥檇 like to give credit to physical therapist, , for this exercise.

Set up: Lie on your back with one foot placed on a foam roller or small rubber medicine ball with your knee slightly bent. Try to achieve the same knee angle you would see when running. Bend your opposite leg and bring your knee in toward your torso. Tuck in your pelvis and notice a slight rounding of your low back. Dig your elbow into the floor, opposite to the leg that is on the foam roller. This will activate your lats and train the posterior oblique sling to the opposite glute. Reach your opposite arm up toward the ceiling.聽

Action: Press the foot into the foam roller to lift your hips a few inches off the floor. Ensure you lift your heel as high as you can away from the floor. This will plantarflex your ankle, supinate your foot and contract your calf. Next, roll the foam roller back and forth rapidly. The range of motion here is only a couple of inches forward and back. This is a very intense exercise, so be careful. If the bridge is difficult enough, just try to hold the bridge without rolling the roller.聽

Do: Whether rolling the roller back and forth or just holding the bridge, aim to be able to do three sets on each leg, holding your hips in the air for 45-second per set.

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About the Author聽

Jon-Erik Kawamoto, MSc, CK, CSCS has been a Certified Kinesiologist and Strength Coach for over 15 years. He co-owns JKConditioning, a small group personalized training, nutrition and run coaching company in St. John鈥檚, NL, Canada. Jon is a runner and regular contributor to PodiumRunner. Find more running content at www.YouTube.com/StrongerRunner.

The post 3 Exercises to Strengthen Your Hamstrings (Part II) appeared first on 国产吃瓜黑料 Online.

Strength training for middle- to long-distance running has come a long way from the niche books I used to read about 15 years ago. I was always baffled to see biceps curls, bench dips and sit-ups recommended. Not that I was against such exercises, but it wasn鈥檛 clear to me how they improved running performance. As it turns out, my suspicion was right. Today鈥檚 top strength coaches, biomechanists and movement specialists don鈥檛 recommend these exercises at all.聽

Exercises come in many different forms and they all have different underlying effects. Some will have better transference to improving running performance while others just make you tired. Every exercise I include in my articles and workouts have been researched and tested by me and my clients. There is nothing worse than wasting your precious energy on exercises you find online or in a book that actually have little influence on your running economy.聽

One of the purposes of this workout is to focus on a concept called core mobility. Core mobility occurs, for example, during the running gait where the torso rotates relative to the pelvis. If you watch anyone run, you鈥檒l see that during the swing phase, when the right knee lifts upward, it drives the pelvis towards the left. In a counteraction, the torso will slightly rotate toward the right as the left arm swings forward.聽

This 鈥渞inging out a wash rag鈥� action is a mechanism the body uses to create balance during motion, but it鈥檚 also one way the body stores and utilizes elastic energy during each stride. There is no point during the running gait where the 鈥渃ore鈥� is actually stable, hence we need to train it for mobility. Excess mobility, however, will reduce the body鈥檚 effectiveness at storing and utilizing elastic energy 鈥� thus, there is an ideal amount of torso rotation desired for smooth and efficient running.聽

The exercises below have all been chosen to improve different phases of gait and components necessary for an efficient, strong and powerful stride. You鈥檒l notice that I incorporate core mobility components to the middle three exercises. Enjoy incorporating this concept into your training!聽

The Workout

This workout is designed to be performed as a continuous circuit. Perform one exercise after the other with no rest. Notice that the reps climb up then down like a pyramid. Aim to use 10鈥�30 lb dumbbells and focus on performing each exercise with as much intention as possible. Take 60-seconds between sets and perform 3鈥�5 total sets. Do this circuit-style workout once a week.

The Exercises

A1) Repeated Dumbbell Vertical Jump

Why: To develop explosive power

How: Stand with your feet hip-width apart while holding the dumbbells at your side. Soften your knees and bend over by pushing your hips back. There should be more movement at your hip compared to at your knees. Once your torso approaches an angle past 45-degrees, stand as quickly as possible and jump as high as you can. Land lightly and immediately perform the exact same movements to perform the next repetition.

Do: 5 explosive reps

A2) Dumbbell Plank Row with Shoulder and Hip Rotation

Why: To develop core and upper body strength

How: Place your hands on the dumbbells that are ~10鈥� apart on the floor. Go into the top of a push-up position with your shoulders above your hands. Place your feet wider than shoulder-width apart. Expand your upper back and move your shoulder blades away from each other. Tuck in your hips and notice your abs kick on.聽

Without moving your torso, row one of the dumbbells off the floor and turn your shoulders in the same direction. Keep your hips and body still. Return the dumbbell to the floor and switch sides.聽

Next, bring one knee in toward your torso and reach your foot to the opposite side. Notice your hips rotate respective to your hips. Return the leg back and switch legs. That is one rep.

Do: 7 reps per side

A3) Dumbbell Forward/Reverse Lunge with Rotation

Why: To develop lower body strength and hip stability

How: Stand with your feet hip width apart while holding the dumbbells in front of your shoulders. Take a large step forward and bring your rear knee toward the floor and rotate your torso toward the lead leg. Remain fairly upright and let your front knee move in toward the line of the big toe. Press back to return to standing but continue into a reverse lunge by stepping backward with the same leg. Bring the rear leg knee toward the floor and let the front knee move toward the line of the big toe. Again, rotate your torso toward the lead leg. Press the front foot down to return you to standing. That is one pair.

Do: 9 pairs per side

A4) Alternating Step Back Romanian Deadlift with Rotational Row

Why: To strengthen the hip extensors, hamstrings, core, back extensors and upper back

How: Stand with your feet hip-width apart while holding the dumbbells at your sides. Take a small step back and toe tap the floor. As you do so, soften your front knee and push your hips back to lean over your front foot. As your torso approaches a 90-degree angle, notice tightness develop in the back of your front leg. Row the dumbbell up opposite to the rear leg and rotate your rib cage respective to your hips. Lower the dumbbell and step forward as you return to the upright position. Step back with the opposite leg to perform the next rep.

Do: 7 reps per leg

A5) Fatigued Dumbbell Vertical Jump

Why: To develop explosive power while you鈥檙e tired!

How: Stand with your feet hip-width apart while holding the dumbbells at your side. Soften your knees and bend over by pushing your hips back. There should be more movement at your hip compared to at your knees. Once your torso approaches an angle past 45-degrees, stand as quick as possible and jump as high as possible. Land lightly and immediately perform the exact same movements to perform the next repetition.

Do: 5 explosive reps

—

About the Author聽

Jon-Erik Kawamoto, MSc, CK, CSCS is a Certified Kinesiologist, Strength Coach and co-owner of JKConditioning, a small group personalized training, nutrition and run coaching company in St. John鈥檚, NL, Canada. Jon is a runner and regular contributor to . Find more running content at .

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Last fall, we presented you a that you could do in the comfort of your home. If you enjoyed that, here is the next progression that still only utilizes one kettlebell. These exercises might be new to you, which is great, but what you鈥檒l notice this time around is the unique challenge these exercises place on your glutes, hamstrings, calves and feet. All of these exercises have been chosen with the runner in mind, so enjoy!

The Advanced Kettlebell Workout

I suggest using a 15-40 pound kettlebell. I know that is a larger range, but the weight is not as important as is your form. Focus instead on form, balance and execution of each exercise. Positioning is key to targeting the muscles involved in each movement.聽

To improve sensory input and proprioception, I suggest you do this workout barefoot. In the video, I鈥檓 wearing a minimalist shoe by Vivobarefoot with a sensory insole to stimulate my small nerve fibers on the underside of my foot. The foot is a very important piece of this mechanical puzzle, and it should be trained just like any other muscle in the body.

Do this workout once a week on a non-running workout day, starting with a 5鈥�20-minute warm up jog. The workout is designed to be performed continuously, one exercise after the other, for 3鈥�5 total rounds.

Exercise 1) Staggered Stance Single Arm Kettlebell Swing聽

Set-up: Stand with your feet shoulder width apart. Slide your right foot back so the toes line up with your left heel. Lift your right heel off the floor and turn your right leg out to roughly 45-degrees. Grab the kettlebell with your left hand. Bend your knees and push your hips back to prepare for the first rep. Ensure your back is neutral and that your right arm is positioned behind you.

Action: Swing the kettlebell in between your legs then stand explosively to swing the kettlebell up. Swing your right arm forward during this motion. Stand tall and squeeze your left glute and quad to finish the swing. The kettlebell should swing to chest height. Let the kettlebell float down before bending through the knees and hips to receive the bell between your legs. This is one rep.

What you should feel: Tension in the left hamstring at the bottom of the swing and muscle contraction in the left glute and left quad at the top of the swing.

Do: 3鈥�5 sets of 10 reps per stance

Exercise 2) Reverse Crunch Single Leg Lower

Set-up: Lie on your back with your kettlebell placed above your head. Hold the handles of the bell and bring your knees to your stomach. Flex your ankles to bring your toes towards your shins.

Action: Lift your hips off the ground as if rounding your back towards to your pelvis. Use the kettlebell as an anchor. A heavier bell will act as a better anchor. Keep your hips in the air while reaching one leg away from you. Return the leg to your torso and switch sides.

What you should feel: A constant contraction in the anterior core muscles (lower front of your torso) that increases in intensity when your leg moves away from your torso. You should not feel any 鈥渨ork鈥� or fatigue in your low or mid back.

Do: 3-5 sets of 10 reps per leg

Exercise 3) Single Leg Hamstring Bridge

Set-up: Lie on your back with the kettlebell placed near your feet. Place your right forefoot on top of the bell with your right knee slightly bent. Dig your left elbow into the floor, bring your left knee toward your torso, round your low back slightly and reach for the ceiling with your right arm.

Action: Press your right forefoot into the kettlebell to lift your hips in the air 2鈥�3鈥�. Hold this position for the recommended time. Continue to dig your left elbow into the floor during each hold.

What you should fee: A strong muscle contraction in the mid to lower left hamstring, upper left calf and both muscles going into the back of the knee.聽

Do: 3鈥�5 sets of 5 x 10-second holds per leg

Exercise 4) Reverse Straight Leg Lunge to Knee Drive

Set-up: Stand with your feet hip-width apart with the kettlebell in your right hand.

Action: Take a small step back with your right foot. Bend your right knee and push your hips back to bow forward. Keep your left leg straight. Both feet should be flat on the floor and your back should be neutral. Stand as you bring your right foot forward, finishing with your right knee held high in front of your torso. Return your right foot to the ground. That is one rep.

What you should feel: A strong muscular contraction in the lower left hamstring and upper left calf at the bottom of the exercise and a strong hip flexor contraction on your right side at the top of the exercise.

Do: 3鈥�5 sets of 10 reps per leg

Exercise 5) Diagonal Reach Kettlebell Deadlift

Set-Up: Stand with your feet hip-width apart with your kettlebell placed on the floor beside your right leg.

Action: Lift your right leg and reach it backward and diagonally to the left. Bend your left knee and left hip to be able to grip the kettlebell in your right hand. Stand while returning your right leg to the hip width apart stance. Repeat this sequence to return the kettlebell to the floor. When the bottom of the bell just touches the floor, complete the next rep.聽

What you should feel: Tension and muscle stretch in your left hip musculature at the bottom of the rep with a strong contraction in your left quad, which is taking your weight.

Do: 3鈥�5 sets of 10 reps per leg

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Jon-Erik Kawamoto, MSc, CK, CSCS is a Certified Kinesiologist, Strength Coach and co-owner of JKConditioning, a small group personalized training, nutrition and run coaching company in St. John鈥檚, NL, Canada. Jon is a runner and regular contributor to PodiumRunner.

The post Advanced Kettlebell Workout for Runners appeared first on 国产吃瓜黑料 Online.

If you invest in the stock market, you want a high ROI with your stock investments. You should also want a similar return on your time and effort investment in your strength workouts. Not all workouts or exercises are created equal; you need to make sure you choose exercises with the best ROI that are going to help you become . This 5 exercise workout is designed to strengthen your running muscles with dynamic exercise combos, chosen so you can feel the target muscles work during each rep.

You can do this workout 1鈥�2 times per week on non-running workout days. This workout can also be performed after a running workout as a second workout in the day. Always start with a 5-10 minute jog to warm up the body and joints. Do one set of A1, then one set of A2 with minimal rest. Take 60-90 seconds between sets and repeat, doing 3鈥�4 total sets. Repeat the sequence with B1 and B2, doing 3鈥�4 sets total. For exercise C1, alternate sides and do 3鈥�4 sets/leg with 10鈥�15 reps/leg in each set.

Exercise A1: Reverse Slide Lunge with VMO Emphasis

Set-up: Place a circular band around a sturdy anchor point and stand inside of it with your right leg. Place the band behind your upper calf. Face the anchor point and walk backwards until tension is created in the band. Place a furniture slider or hand towel beneath your left foot (make sure it will slide on surface you鈥檙e standing on). Hold a dumbbell in your left hand.聽

How: Slide your left foot back as you bend your knees to perform a lunge. Bring your left knee toward the floor and lean forward slightly. Notice that the band tension decreases. Next, press your right foot down to stand up. Contract your right quad to fully straighten your knee to recreate the band tension. This is one rep.

Do: Perform 12鈥�15 reps/leg, then move to exercise A2.

Exercise #A2: Half Kneeling Glute Isometric Squeeze

Set-up: Place a circular band around a sturdy anchor point and stand inside of it with your left leg. Face the anchor point and slide the band up your leg just beneath your glute. Walk backwards until you increase band tension. Kneel with your left knee on a cushion and place your right foot flat in front of you.

How: Squeeze your left glute and lean back slightly. You should notice a stretch develop in the front of your left hip flexor/upper quad. Hold this glute squeeze for 10 seconds. Relax your glute and notice the stretch disappear. This is one rep.

Do: Perform 8 x 10-second glute squeezes per side. Take 60鈥�90 seconds of rest, then return to A1. Complete 3鈥�4 total sets of A1 and A2.

Exercise #B1: Copenhagen Side Plank

Set-up: Lie on your side. Place your bottom elbow on the floor and bend your bottom knee to bring your leg slightly in front of you. Place your top foot on a 12鈥� box or on top of a BOSU balance half ball. Lift your hips into the air and form a straight line from your shoulders to your heels. You should be balancing on your bottom elbow with the inside of your top foot on the elevated surface.

How: Bring your bottom knee and top elbow towards each other in front of you while you remain in the side plank position.

Do: Perform 15 reps/side, then move on to exercise B2.

Exercise #B2: Bear Plank Bird Dog

Set-up: Place your hands and knees on the floor with your shoulders above your wrists and your hips above your knees. Create a neutral arch in your back. Next, lift your knees slightly off the ground.

How: Lift one arm and your oppose leg with your knee bent toward the horizontal without moving your body or losing the tabletop position. Return those limbs to the floor and switch sides.

Do: Perform 10 lifts/side, then take a 60鈥�90 second rest break. Return to B1 and perform 3鈥�4 total sets of B1 and B2.

Exercise #C1: Step Up to Calf Raise

Set-up: Stand with your forefoot on an elevated surface as if you were getting ready to perform a calf raise. Make sure the elevated surface is near an object you can grab or hold onto for balance.聽

How: Take a lunge backwards, off the elevated surface, with your opposite leg. Bring your rear knee toward the floor and lean slightly forward at the bottom of this lunge. Push down with your foot that is on the box and as you approach the standing position, bring your opposite knee up and lean forward while you do a calf raise. Hold onto the object for balance if you need to.

Do: Perform 10鈥�15 reps per side and alternate sides for 3鈥�4 total sets. You can take a 30-second rest break between sides and a 60-second rest break between sets.

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Jon-Erik Kawamoto, MSc, CSCS, CEP is a Strength & Conditioning Coach with 15 years of experience. He鈥檚 a co-owner of , a health and fitness business in St. John鈥檚, NL, Canada, a retired competitive runner and a long time contributor to PodiumRunner.

The post The Dynamic Exercise Combo Workout for Runners appeared first on 国产吃瓜黑料 Online.

Overuse injuries are due to the repetitive nature of the running stride. On occasion, however, acute injuries can also sideline runners. One of the most common acute injuries for runners is a lateral ankle sprain, also referred to as an inversion sprain.

This injury occurs when you land on an unstable surface like a tree root or small rock and forcefully invert (roll outward) past an ideal range of motion. The excessive range of motion will commonly injure the lateral (outside of leg) stabilizing ligaments of the ankle: 1) anterior talofibular ligament; 2) calcaneofibular ligament; and 3) the posterior talofibular ligament. The severity of an ankle sprain can range from Grade I through III.

Grade III sprains are most severe and require examination from a professional to rule out the need for surgical repair or the presence of a fracture. Grade II and III sprains will benefit from physical/physio therapy to aid recovery. Non-steroidal anti-inflammatories may be beneficial for pain relief and to speed up recovery. Grade I sprains normally don鈥檛 require any change in activity, but you should be cautious to ensure you avoid a subsequent ankle sprain, which could be more severe.

Rehabbing an ankle sprain is important to reduce the risk of future ankle sprains and the development of chronic ankle instability. A reduction in optimal ankle joint range of motion and poor proprioception (sense of balance) can result, leading to a host of other overuse injuries in different joints and bones in the body. For example, ankle mobility issues can lead to inefficiencies in the running gait and contribute to the development of shin splints or knee issues.

The Functional Rehab Protocol

Following an ankle sprain, initial therapy should focus on controlling pain and swelling. Use the acronym P.R.I.C.E: Protection, Rest, Ice, Compression and Elevation. You can Protect the joint from further injury by wearing an ankle brace or having the ankle taped by a professional. Rest the ankle from regular running until you can bear weight pain free. Ice the outside of the ankle on and off throughout the day, Compress it with a wrap or sock, and when possible, lie down and Elevate your ankle so that it鈥檚 .

Level 1: Non-Weight Bearing Range of Motion

Within 24-48 hours post-injury, focus on non-weight bearing range of motion. Let pain be your guide and do not force a range you do not yet have.

Exercise 1. Toe Circles

Draw circles in the air with your big toe. Draw them as big as you can, and try to do this throughout the day.

Exercise 2. Inversion and Eversion

Move your ankle to twist your foot and show the bottom toward your midline, then toward the outside. This motion will feel stiff but make sure to avoid excessive pain.

Note: gentle self massage with a foam roller, stick or lacrosse ball on your arch and calf may help with muscle stiffness during this process.

Level 2: Weight Bearing Range of Motion

Within 48鈥�72 hours post-injury, gently stretch your calves, arch and lateral lower leg muscles.

Exercise 1. Upper Calf and Lower Calf Stretch on Step or Slant Board

Stand on the edge of a step and let your heel drop below the surface. Hold for 30鈥�60 seconds. Perform 3x/day for 3鈥�4 weeks.

Exercise 2. Foot Elevated Dorsiflexion

Place your foot on a kitchen chair or exercise bench and bring your hips toward your ankle. Bring your knee past your toes and use the weight of your body to push your knee beyond your toes at a point where your heel just wants to lift off the ground. Gently bounce back and forth to promote a loosening of your ankle joint. When bouncing, ensure your knee tracks over your 3rd, 4th and 5th toes.

Exercise 3. Inversion Over Pressure

Place the outside of your foot on the floor and gently push the outside of your ankle toward the ground. This will stretch the ligaments involved in the sprain so be cautious and don鈥檛 push too hard. Just focus on encouraging a small amount of mobility in this direction.

Level 3: Barefoot Proprioception

Exercise 1. Airplane to Karate Kid

First, stand barefoot on the affected side and slightly bend your knee. Bow forward and reach your opposite leg back. Hold your arms straight out to the side and continue bowing until your torso is parallel to the floor. I call this position the airplane 鈥� some call it a single-leg deadlift. Next, return to standing and bring your knee toward your torso. If you鈥檝e seen the Karate Kid, you鈥檒l know this as the Crane Kick. Keep your arms out at your sides and stand tall. Pull your toes up toward your shin. Perform up to 12鈥�15 reps in a row. Do every other day for 3鈥�4 weeks.

Note: Progress to standing on an unstable surface like a cushion or balance board.

Exercise 2. Single Leg Balance Eyes Closed

Stand on the affected side near a wall. Place one finger on the wall and close your eyes. Try to maintain your balance and try to remove your finger off the wall. Stand as long as you can. Do 3鈥�5 sets daily for 3鈥�4 weeks.

Level 4: Strength Training

Return to regular running-focused strength workouts that include squats, bridges and deadlifts. Be cautious when performing lunges as the mobility required may challenge the affected ankle.

Exercise 1. Band Resisted Eversion

Place a band around the outside of your foot and anchor the other end. Challenge your foot to turn out against the band. Do 3鈥�4 sets of 20鈥�30 reps daily for 3鈥�4 weeks.

Exercise 2. Band Resisted Toe Circle

Place a band around the outside of your foot and anchor the other end. Draw circles with your big toe with the resistance challenging the outward motion of the ankle. Do 3鈥�4 sets of 20鈥�30 reps daily for 3鈥�4 weeks.

Exercise 3. Single Calf Raise

Stand on your affected side on a step and go up onto the balls of your feet. Lower your heel below the surface of the step. Perform 3鈥�4 sets of 8鈥�12 reps every other day for 3鈥�4 weeks.

Level 5: Return to Running

Two cautions should be taken when returning to running: 1) re-injury; and 2) compensation injury elsewhere. Protect your ankle from a future sprain by wearing an active ankle brace or have it taped. If you鈥檙e still in pain, avoid running much as you鈥檒l change your stride, which could lead to a compensation injury elsewhere in your body. Reduce your volume and running intensity until you鈥檙e pain free. Perhaps add in cross training on an elliptical or bike, or consider pool running as replacement cardio until you鈥檙e fully healed. Lastly, run on predictable ground at first such as on the treadmill, around a track, or on a flat road or path. Avoid unpredictable ground such as trails until you鈥檝e fully developed enough strength and proprioception to handle the unstable terrain.

Returning to running too early may result in re-injury and the development of chronic ankle instability. Starting this 5 stage functional rehab protocol as soon as possible should result in better outcomes and a faster return to the sport you love.

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Jon-Erik Kawamoto, MSc, CSCS, CEP is a Strength & Conditioning Coach with 15 years of experience. He鈥檚 a co-owner of JKConditioning, a health and fitness business in St. John鈥檚, NL, Canada, a retired competitive runner and a long time contributor to PodiumRunner.

The post 5 Stage Rehab Program Following an Ankle Sprain appeared first on 国产吃瓜黑料 Online.

Traditionally, explosive weightlifting has been reserved for sprinters, but distance runners can also benefit from including these power-producing exercises in their strength and conditioning program. Olympic lifts and their variations can complement traditional body-weight routines, resistance training and plyometric exercises to help runners improve their performance.

The Science

Power is the amount of force you can produce in a given moment in time.聽 can tap into their fast twitch muscle fibers better than weaker runners, applying more force to the ground in a shorter amount of time, propelling them quickly forward.

According to recent research published in the , becoming more powerful can improve your racing potential, whatever distance you race. Researchers took NCAA Division I track athletes from several disciplines (sprints, middle and long distance race distances) and tested their power producing ability using a multiple jump test. After measuring power performance, they found a significant correlation between power producing ability and race performance in all subjects. In other words, the more explosive runners were able to run faster race times.

To target your fast twitch muscle fibers, runners must incorporate explosive-type strength exercises into their weekly routine.

Simple Olympic-Lifting Variations

The Olympic lifts such as the clean-and-jerk and the snatch are excellent exercises for developing explosive power and athleticism. The full versions of the clean and snatch are very technical and can take up valuable time and energy to learn. You can, however, perform less technical versions and still reap all the benefits. These Olympic lifting variations will focus on dumbbells, which runners are more likely to have at home, rather than a barbell.

Focus on technique, full body coordination and athleticism before focusing on the weight used. Perform this workout once a week.

Dumbbell Hang Clean

Set-up: Hold a dumbbell in each hand at your sides and stand with your feet hip-width apart.

How: Soften your knees slightly and lean over by hinging your hips while keeping your back neutral. Notice your weight distribution across your mid foot and tension develop in your hamstrings as you bow forward roughly 15-25-degrees. Immediately stand upright by extending your hips, knees and ankles. Pretend you鈥檙e trying to touch the ceiling with the top of your head. While exploding up, pull upward on the dumbbells.

After you get as tall as possible, immediately squat down, with your feet shoulder-width apart, to catch the dumbbells. Bend and push your elbows underneath the dumbbells to receive the dumbbells in front of your shoulders. Use your quadriceps to absorb the dumbbells and the rapid decent into the squat. Keep your heels flat on the floor and your knees straight. Stand fully to complete the rep.

Carefully return the dumbbells to your sides to prepare for the next rep.

Do: 5 sets of 5 reps. Take 90-seconds between sets.

Goal weight: The goal here is to be able to use more weight than you can biceps curl (lift from waist to chest in front of you using only your arm strength). If you can biceps curl the weight up to your chest, the weight is too light for you. The weight should be heavy enough that you need the power from your body to accelerate the dumbbells upward in order to be able to get them in front of your shoulders. The athletic squat after the explosive up phase will help you 鈥済et under鈥� the dumbbells. The heavier the weights, the more explosive you need to be to accelerate the weights upward and the lower you must squat underneath the weights in order to receive them. Female runners can aim to hold 20-35 pound in each hand while male runners can aim to hold 30-45 pounds/hand.

Dumbbell Split Jerk

Set-up: Hold a dumbbell in each hand beside in front of your shoulders with your feet hip width apart.

How: Push your knees forward to dip your body down. Keep your torso vertical. Immediately explode up at your knees and ankles. Simultaneously push the dumbbells overhead. Rapidly place one foot in front of you and reach the opposite leg behind you. Bend your knees and lock your arms. You should catch the dumbbells overhead with straight arms. Stabilize your landing, then, first, step back with your front leg, then, second, step forward with your rear leg. Stand tall with the dumbbells locked out overhead. *Note: You will have a preferred leg that goes to the front during the split jerk. If you can, try to switch the lead leg every set.

Carefully return the dumbbells to your shoulder to prepare for the next rep.

Do: 5 sets of 5 reps. Take 90-seconds between sets.

Goal weight: The goal here is to be able to use a weight heavier than you can overhead press with strict form (pushing the dumbbell up from shoulder to full overhead arm extension using only your arm strength). Females can aim for 20-35 pounds/hand while male runners can aim to use 30-45 pounds/hand.

Single Arm Dumbbell Snatch

Set-up: Stand with your feet shoulder-width apart while straddling a dumbbell on the floor. Bend at your knees and hips to grab the handle with one hand and a straight arm. Your back should be flat with your shoulders positioned higher than your hips. If you find this position difficult to achieve, you can place the dumbbell on a 4鈥�12鈥� block/box.

How: Swing your opposite arm back, then rapidly explode upward by extending your hips, knees and ankles. Simultaneously pull the dumbbell upward. As the dumbbell accelerates toward the ceiling, squat down to move your body underneath the dumbbell. Catch the dumbbell overhead with your arm straight. Stand fully with your arm straight and the dumbbell stacked above your shoulder. Carefully return the dumbbell to the ground or box in preparation for the next rep.

Do: 3鈥�4 sets of 5 reps per side. Take 30-seconds between sides and 90-seconds between sets.

Goal weight: The goal here is to use more weight than you can lift without accelerating it up with your body. Female runners can aim to use 20鈥�40 lbs while male runners can aim for 30鈥�50 lbs.

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Jon-Erik Kawamoto, MSc, CSCS, CEP is a Strength & Conditioning Coach with 15 years of experience. He鈥檚 a co-owner of聽, a health and fitness business in St. John鈥檚, NL, Canada, a retired competitive runner and a long time contributor to PodiumRunner.

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For those that don鈥檛 want to venture into public gyms right now, or simply prefer the convenience of working out at home, this workout is for you. You don鈥檛 need much equipment or a fancy gym to get a full-body strength workout to help improve your running. All you need is some body awareness, guidance, a bit of space, and a kettlebell. Look for a 20鈥�40 pound kettlebell for a man, or a 15鈥�30 pound kettlebell for a woman.

These workouts aim to enhance your balance and stability, using the offset weight to challenge your body dynamically, similarly to what happens in a run.

Kettlebell Exercise One: Reverse Offset Lunge to Overhead Press with Knee to Chest

For: Quadriceps, Psoas, , Gluteus Maximus, Hip and Core Stability, Deltoid

How: Hold a kettlebell in the front loaded position in your right hand. Make sure the handle is held diagonally in your hand. Take a reverse lunge with your right leg and gently touch your knee on the floor. Drive your left foot into the floor and push off your right big toe to return to a standing position. Bring your right knee to your chest and simultaneously press the kettlebell overhead. Pause in this position for 2 seconds and make sure you stand tall with level hips. Bring your right foot down and repeat.

Do: 1 set of 12 reps per side, then move on to exercise 2.

Kettlebell Exercise Two: Single Leg Offset Romanian Deadlift to Bent Over Row to Knee to Chest

For: Hamstrings, Gluteus Maximus, Psoas, Hip and Core Stability, Rhomboids, Trapezius, Latissimus Dorsi

How: Hold the kettlebell in your right hand beside your right hip while standing on your left foot. Slightly bend your left knee and raise your right leg straight behind you. Reach for the wall behind you as you bow. Keep your back flat and stick your chest out toward the ground. Form a capital letter 鈥淭鈥� and pause. Row the kettlebell up with your right arm. Squeeze your shoulder toward your opposite hip. Lower the weight, then stand. Proceed to lift your right knee to the ceiling while keeping a level pelvis. Lower your leg, then repeat.

Do: 12 reps per side, then proceed to exercise three.聽

Kettlebell Exercise Three: Side Plank Kettlebell Pick-Up to Knee to Chest

For: Hip and Core Stability

How: Lie on your right side and prop yourself up onto your right elbow. Ensure a kettlebell is placed just in front of your torso. Keep your legs straight and stack your feet upon one another. Squeeze your glutes and form a straight line from the top of your head to the bottom of your feet. Next, pick up the kettlebell with your left arm and squeeze your shoulder blade to the opposite hip. Notice the greater demand on the lower core stabilizers. Make sure your body doesn鈥檛 move when you pick up the kettlebell. Lower the kettlebell back to the floor, then push down into the handle with your left hand. Next, bring your left knee toward your torso. Don鈥檛 move your body or let your hips drop. Return the leg and repeat.

Do: 1 set of 12 reps per side, then move to exercise 4.

Kettlebell Exercise Four: High Plank Kettlebell Drag

For: Core Stability

How: Go into the top of a pushup position with your hands placed on the floor within hip-width apart and your feet placed wider than shoulder-width apart. Round your upper back and tuck in your pelvis. Squeeze your glutes and contract your abs. With a kettlebell placed beneath the right side of your torso, lift your left hand and grab the kettlebell handle. Slowly drag it from right to left without moving your body. Place your left hand down and switch arms.聽

Do: 1 set of 12 reps per side, then move to exercise 5.

Kettlebell Exercise Five: Single Leg Kettlebell Glute Bridge

For: Gluteus Maximus, Hamstrings

How: Lie on your back with your knees bent and one foot placed on a kettlebell that is on its side. Place your hands on the floor beside you for balance. Drive your foot into the kettlebell to perform a bridge. Lift your hips up high enough to form a straight line from your shoulders to your knee. Don鈥檛 over-arch your low back. Lower your hips back to the floor.

Do: 2 mini sets of 12 per side, then return to exercise 1. Complete 3-4 total sets.

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Jon-Erik Kawamoto, MSc, CSCS, CEP is a Strength & Conditioning Coach with 15 years of experience. He鈥檚 a co-owner of聽, a health and fitness business in St. John鈥檚, NL, Canada, a retired competitive runner and a long time contributor to PodiumRunner.

The post 5-Exercise Dynamic Kettlebell Strength Workout for Runners appeared first on 国产吃瓜黑料 Online.