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Stability in motion is strength in disguise – master the swing, the lunge, and the lift, and build a body that moves with purpose.
Kettlebells are a great tool for adding dynamic stability training into your workout. Dynamic stability helps you maintain balance as you move – a key skill for runners to train. Make sure you work within your limits, and if you are new to exercise or have any health concerns, speak to your doctor or healthcare provider before starting.
Kettlebell Dead Lift
- Stand straight with a kettlebell in your right hand. Keep your stomach drawn in tight and your shoulders back
- Plant your left leg into the ground – this leg will be your support on this side
- The objective with this exercise is to have your right leg extend straight back, while your upper body comes down almost parallel to the ground. Without breaking at the hips, slowly begin leaning forward, allowing the weight to carry you down while pushing your right leg back toward the wall behind you
- Now slowly return to standing. You should feel this in your core, your left hamstring, and your right glute
- If you're struggling with this move, a modification is to keep the ball of the right foot on the ground. You won’t be fully balanced, but you'll still gain a good hamstring workout on the left side
Lunges with a Kettlebell
- Stand up straight with your feet shoulder-width apart. Grab a kettlebell and hold it with both hands at chest height. Avoid resting your arms on your body – leaving a gap will make you work harder
- Step forward with your right leg and go into a deep lunge. Your left knee should almost tap the floor
- Push back on the right foot to return to standing
Kettlebell Swing
- Stand straight with your feet slightly wider than shoulder-width apart. Place your chosen kettlebell on the floor in front of you
- Squat down and pick up the kettlebell
- Engage your core by pulling in your stomach and rolling your shoulders back
- Bend your knees and push your hips back towards the rear wall. Allow the kettlebell to swing backwards as you do this
- Now swing your arms forward while standing upright. Squeeze your glutes and engage your core as the kettlebell swings forward
- As the kettlebell swings back, bend into your squat position and repeat the move until you've completed all reps