Favourite strength exercises for runners #3
The Kettlebell step over – very versatile and super effective.
AIM
This exercise combines eccentric quads and lateral hip stabilizers for the forward movement.
For the backwards phase, it emphasises hip drive (glutes and hamstrings).
Good for more advanced hamstrings or quads tendon issues. Great for combining stability with leg drive. Improves connective tissue capacity to store and rebound energy as well.
SLOW v FAST
Performing this exercise slowly focuses on control and strength. Very helpful in post-injury recovery and rebuilding phases.
Performing it quickly focuses more on leg power and tendon quality. Great as a finisher in the weeks leading up to race day.
KEY POINTS
The step height shown is 20cm.
Use a bigger step for longer stride lengths (sprinters) or more vertical running (mountain runners).
Use a shorter step for early stage tendon rehab and shorter stride lengths (long distance runners).
** Important point – to emphasis control and stability, only lightly touch the ground. Heavier touches don’t require control and it becomes a simple strength exercise.
Music: Sleepless Night ( by FUGUE )
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