You might see kettlebells flying around on social media or on the rack at your local gym. And while you can perform many dynamic and advanced moves with this bell-shaped piece of equipment, it’s also a beginner-friendly tool, as long as you know how to use it properly.
While many runners may only know one kettlebell exercise – the kettlebell swing, a smart move to master for power – you can add this weight to your strength training routine in many different ways. To get started, try this kettlebell workout for beginners.
The Benefits of This Beginner Kettlebell Workout for Runners
You can choose from a variety of free weights to take a traditional exercise to the next level, but the kettlebell offers a unique advantage. Indeed, “kettlebells are a very versatile piece of equipment”, explains Yusuf JeffersNASM-certified personal trainer and USATF-certified running coach in New York.
Because of their design, kettlebells challenge stability more than dumbbells or dumbbells, he says, and they’re very functional. That’s why runners should use kettlebells to further challenge their strength while practicing squats, lunges, and the other moves on this list, as well as swings.
This low impact workout is great for beginners to learn about the benefits of kettlebell training. You get a combination of traditional exercises and because of the kettlebell, it doubles as a cardio and strength routine, says Jeffers.
As you practice each exercise, just keep in mind that form is key to avoiding potential injury and ensuring you get the most out of every move.
How to use this list: Do the exercises in the order listed below for 8-12 reps each and perform 2-3 sets. Rest 1 to 2 minutes between each set.
Each move is demonstrated by Jeffers in the video above so you can learn proper form. You will need a kettlebell for this workout. Start with a lighter weight and progress to heavier loads as you feel more comfortable with these movements. An exercise mat is optional.
1. Front rack step
Why it works: This exercise targets the abs, quadriceps, glutes, and hamstrings. Jeffers says it’s a great move to help runners practice glute activation and hone your running mechanics.
How to do: Stand with your feet hip-width apart and the kettlebell in a forward position on your left side, i.e. with your elbow bent and the weight on your shoulder. Raise the left leg, bending the knee 90 degrees. Hold for 3 seconds. Then lower your foot. Repeat on the right side. Keep alternating.
2. Single Leg Deadlift to Reach
Why it works: Practice this unilateral lower-body exercise to improve hip stability and glute strength, says Jeffers.
How to do: Stand with your feet hip-width apart, holding the kettlebell in your left hand. Shift the weight to the right foot by lifting the left foot off the floor. Hinge at the hips sending the buttocks back, the torso lowering to the floor and the left leg rising behind you. Keep the kettlebell close to the body and the core tight with a flat back. Step through the right foot to stand up, extending the hips. Repeat. Then switch sides.
3. Split-Stance Deadlift to Bent-Over Row
Why it works: “The staggered stance allows for more strength work on one leg,” says Jeffers. “Adding the row to the combo helps strengthen the lats, traps, and rear deltoids, all of which are important for good posture.”
How to do: Stand with feet hip-width apart, step back with left foot, heel lifted, and left toes aligned with right heel. Hold the kettlebell in the left hand down to the side. Hinge at the hips sending the buttocks backwards. Keeping your back flat and core engaged, pull the kettlebell toward the hip, keeping your elbow close to the side. Extend arm. Step through the right foot to stand up, extending the hips. Repeat. Then switch sides.
4. Racked forward to the side slot
Why it works: This exercise helps runners train in different planes of motion, taking you out of your comfort zone and strengthening any weak spots you may have in your lower body.
How to do: Stand with your feet hip-width apart and the kettlebell in a forward position on your right side, elbow bent and weight on your shoulder. Step forward into a lunge with the left foot, both knees bent at 90 degrees. Cross left foot to stand up, left foot stepping back. Next, take a step to the left with the left leg, bending the left knee and returning the hips, weight in the heel. Keep your right leg straight, your back flat, and your core engaged. Cross the left foot to stand up, left foot stepping back to the right. Repeat. Then switch sides.
5. Dead Stop Swing
Why it works: This offers a great way to introduce runners to the kettlebell swing – a powerful movement that works on extending the hips and translates directly to running, because you need those hips (glutes in particular) for forward propulsion. the front.
How to do: Stand with your feet slightly wider than shoulder width apart. With a kettlebell placed at arm’s length, articulate the hips sending the buttocks back and grasp the kettlebell with both hands. Bend your shoulders down and back and angle the kettlebell towards you. Swing the kettlebell back and forth, behind the hips and near the groin. Use the glutes and hamstrings and drive the feet into the floor to swing the kettlebell between the legs and up to chest height, engaging the core so that you reach an upright, plank-like position in high. Let the momentum of the kettlebell bring you back into a hinge, with the kettlebell returning between the legs, rotate the kettlebell forward and down to rest on the floor. Repeat.
Monique LeBrun joined the editorial staff in October 2021 as Associate Health and Fitness Editor. She has a master’s degree in journalism and previously worked for ABC news and Scholastic. She is an avid runner who enjoys spending time outdoors.