Hi Heather. Thanks for the vid! It would be very helpful to have an outline workout as a guide (appreciate everyone is different) - so how many sets / reps might make a sensible workout as a starting point for people getting into this.
I’ve been getting heavily into kettlebells for the past year or so, they’re great and much more interesting than traditional gym equipment. Snatches, clean+press and front squats are a great addition to give the upper body some work
the main points for me in the kettlebell swing for a nice swing is thrust the hips forward with tight glutes while breathing out, slightly leaning back with shoulders back on top, and inhaling and bracing the lower belly/core on the way down. the upswing is like powerful snap, the downswing is like sitting down on a chair with pressure on your heels. just finished a kettlebell session before clicking this video, I'm currently on 20kg but looking to upgrade this year :)
Agreed. It’s one of those exercises that has many ways of doing it wrong. The only real involvement that the arms should have is stopping the kettlebell from flying across the room or slamming into the floor! It’s largely a big thrust forward of the hips
Great content. I was looking exactly this, I just bought a kettlebell (not so heavy to start) to improve my strength in running, however I didn't know what exercises I have to do, this helps a lot thanks for sharing
Thank you, Heather, for the clear guidance and instruction. Do you suggest this kettlebell routine before or after a run, and what might be the recommendations for type of run (long run? tempo?).
@@gtn I do! I've been trying to consistently do light to moderate weights 3-4 days a week.... hitting legs and back on one day, and chest and shoulders the other; I try to hit abs 3-4 days a week as well.
Amazing Video, I just got some Kettlebells for Chrismas. Can you do one for Biking and swiming and maybe a general one? Thanks already amazing idea and video!
Excellent post! I’m definitely incorporating this into my training. Until now I only used my kettlebell by securing it to my mate’s seatpost on long training rides 🤭
The kettlebell really shines with its own movements (snatch, clean, jerk, Turkish get up, etc). Using it like a dumbbell kind of misses the benefits of the offset weight.
How many sets or reps would you recommend doing? And is this a twice weekly or daily kind of thing? If I actually wanted to notice a difference in my running
In my opinion these exercises might help a triathlete with swimming or cycling but will not help with running. Running is all about the controlled absorption of forward momentum over the single foot and recycling that energy to create a forward drive around a constant axis of rotation. Running exercises need to have some element of shock absorption ideally through a SINGLE LEG together with the recycling of that energy, to represent running and to be of benefit. If strength of the quads or calves were a factor then the guy with the biggest muscles rather than a Mo Farah would win the 10,000 metres. I would suggest exercises such as split leg jumps, box jumps, hopping and bounding will be of much greater value. Check out for TH-cam clips by John Shepherd, Dan Pfaff, John Dodoo which although all aimed at sprinters illustrate how running at speed is all about technique not about strength.
Good video and exercises; however, the KB Swing technique shown needs improvement. You are squatting too much and not hinging enough. The exercise shown is more of a squat-to-front raise than a KB Swing.
"a single piece of equipment" - but just one kettlebell would restrict you to a single weight? Why not a set of adjustable dumbbells? Better bang for your buck or no?
@@jasestu so typically a regular-sized guy will start with a 35 lb, a regular-sized woman will start with 25lb. before doing different exercises, a person has to master the swing and the clean. proficiency in those exercises will build the strength and form to do presses, get ups, snatches, and a bunch of different exercises. it starts with swings and cleans, though.
What exercises do you do to complement your running? 🏃🏻 Have you used kettlebells much before? 🤔 Let us know!
Hi Heather. Thanks for the vid! It would be very helpful to have an outline workout as a guide (appreciate everyone is different) - so how many sets / reps might make a sensible workout as a starting point for people getting into this.
I’ve been getting heavily into kettlebells for the past year or so, they’re great and much more interesting than traditional gym equipment. Snatches, clean+press and front squats are a great addition to give the upper body some work
the main points for me in the kettlebell swing for a nice swing is thrust the hips forward with tight glutes while breathing out, slightly leaning back with shoulders back on top, and inhaling and bracing the lower belly/core on the way down. the upswing is like powerful snap, the downswing is like sitting down on a chair with pressure on your heels.
just finished a kettlebell session before clicking this video, I'm currently on 20kg but looking to upgrade this year :)
Agreed. It’s one of those exercises that has many ways of doing it wrong. The only real involvement that the arms should have is stopping the kettlebell from flying across the room or slamming into the floor! It’s largely a big thrust forward of the hips
Just removed my kettlebell door stop and imitated Heather 😊
Useful guide, from the ever gorgeous Heather.
Loved this episode! Consider making a follow along workout.
Great content. I was looking exactly this, I just bought a kettlebell (not so heavy to start) to improve my strength in running, however I didn't know what exercises I have to do, this helps a lot thanks for sharing
That's great to hear! We're so glad you found this useful. Are there any other workout videos you'd like to see us create?
Yes, please. We need more strength and mobility guidance for age group triathletes of all ages. Can you also cover creatine as a supplement? 🙏
We need more videos like this !!!
Best from Poland!!!
As a strength coach, love to see these bread and butter exercise’s included ! Carries don’t get enough love ❤
So true!
Thank you, Heather, for the clear guidance and instruction. Do you suggest this kettlebell routine before or after a run, and what might be the recommendations for type of run (long run? tempo?).
Can you do Calisthenics and Barbells exercises as well too?
Great set of exercises! Thanks for sharing!
Our pleasure! Do you do a lot of complementary exercise to boost your running? 💪
@@gtn I do! I've been trying to consistently do light to moderate weights 3-4 days a week.... hitting legs and back on one day, and chest and shoulders the other; I try to hit abs 3-4 days a week as well.
Awesome content as always...👍
Thanks @ramyg5037!
Amazing Video, I just got some Kettlebells for Chrismas. Can you do one for Biking and swiming and maybe a general one? Thanks already amazing idea and video!
That would be another great video!
Great video - Any suggestions on weight of kettlebell for beginners (Male - Master runners) Tx
Excellent post! I’m definitely incorporating this into my training. Until now I only used my kettlebell by securing it to my mate’s seatpost on long training rides 🤭
Were you trying to help your mate become a stronger rider? 😉🤭
Oh, certainly not. He’s genetically gifted and I’m a lump of custard… but I’ll definitely make that claim during our next argument 🤪
The kettlebell really shines with its own movements (snatch, clean, jerk, Turkish get up, etc). Using it like a dumbbell kind of misses the benefits of the offset weight.
nice.
I’ll add also deadlift on one leg and if you have more heavy weight just classic deadlift
And for sure lunges
How many sets or reps would you recommend doing? And is this a twice weekly or daily kind of thing? If I actually wanted to notice a difference in my running
Yay I'm pretty early this time!
⏰
In my opinion these exercises might help a triathlete with swimming or cycling but will not help with running. Running is all about the controlled absorption of forward momentum over the single foot and recycling that energy to create a forward drive around a constant axis of rotation. Running exercises need to have some element of shock absorption ideally through a SINGLE LEG together with the recycling of that energy, to represent running and to be of benefit. If strength of the quads or calves were a factor then the guy with the biggest muscles rather than a Mo Farah would win the 10,000 metres. I would suggest exercises such as split leg jumps, box jumps, hopping and bounding will be of much greater value. Check out for TH-cam clips by John Shepherd, Dan Pfaff, John Dodoo which although all aimed at sprinters illustrate how running at speed is all about technique not about strength.
Imagine the kettlebell hitting the bike😅
Good video and exercises; however, the KB Swing technique shown needs improvement. You are squatting too much and not hinging enough. The exercise shown is more of a squat-to-front raise than a KB Swing.
Just , please , move farther away from the tri bike on the wall 😂
Objects are farther than they appear on video 😂
"a single piece of equipment" - but just one kettlebell would restrict you to a single weight? Why not a set of adjustable dumbbells? Better bang for your buck or no?
It is more about volume over time. A 35lb kettlebell can and will whoop your ass indefinitely if you know how to use it properly.
@@switters3527 But is it too heavy to start with? Do all the exercises work well with exactly the same weight?
@@jasestu so typically a regular-sized guy will start with a 35 lb, a regular-sized woman will start with 25lb. before doing different exercises, a person has to master the swing and the clean. proficiency in those exercises will build the strength and form to do presses, get ups, snatches, and a bunch of different exercises. it starts with swings and cleans, though.
2:05 what in lord are you talking about? Are you that much of an air head you think physical workers aren't even worth mentioning?