Strength training workouts for runners have to involve kettlebell training. If you are going to improve your running program then you have got to have a proper muscle strength training program for your running success. Kettlebells are great for developing your muscles for movement oriented tasks. This is why it is so valuable to your running program. I have included 2 great kettlebell strength training lifts here for you to implement into your strength training and muscular endurance program.
1. The Double Arm Kettlebell Swing: This is the base lift of the kettlebell. The double arm swing is performed by you swinging the kettlebell back and forth like a pendulum from between your legs up to chest level. This is done by you having to implement a movement known as the hip snap. The hip snap is performed by constantly flexing and extending at both your hips and knees to generate force. This is how the bell is lifted. It is not meant to target a specific body part, but rather is designed to train you to manipulate body movements. This is why it is ideal for strength training for muscular endurance.
2. The Dual Kettlebell Step Up: For this drill you will need the availability of a pair of kettlebells of equal weight and an 18 inch step or plyo-box. To perform this drill simply place one of your feet on the top of the box and one on the floor. You should be holding a kettlebell in each hand. From here make sure that the knee of the leg you have on the step is parallel to that step and bent at 90 a degree angle. From here simply push yourself up with the leg that is on the step and lock out your hip and knee.
In a controlled fashion lower your body back down until the foot opposite the step is placed back on the floor. Also make sure to drive the knee of the leg from the floor up to a parallel position to the floor every time you step up. This weighted isolateral activity on each leg will be tremendous for your running performance. This is a great strength training workout for all runners to perform. If you haven’t included kettlebell training into your running performance program then you are holding back your progress. Remember that anyone can train hard, but only champions train smart!
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