Using kettlebell exercises to strengthen your hamstrings is an excellent way to reduce injury potential and improve your running times.
A well-structured kettlebell leg workout can provide significant benefits for runners by targeting key leg muscles, enhancing strength, and boosting overall performance.
If you are a keen runner or use running as part of your sport, then dedicating time to a few specific hamstring exercises at home or at the gym is certainly worth your effort.
Letโs take a look at the hamstring muscles and 8 kettlebell exercises for runners that work into the hamstrings:
Why Should Runners Strengthen the Hamstrings?
The hamstrings consist of 3 muscles that run from the back of the pelvis to the knee, namely the biceps femoris long & short head, semitendinosus, and semimembranosus.
The hamstring muscles flex the knee, extend the thigh backwards towards the buttocks and adduct the leg.
Quick starting, stopping, jumping and side-stepping are all hamstring dependent.
During movement, the hamstrings act as your bodyโs natural brakes and work together with the quadriceps on the front of the thighs.
Due to the sheer size and strength of the quadriceps the hamstrings often find themselves overpowered and injuries can occur.
Many sports like cycling are quad dominant and so further increase the muscle imbalances between the front and back of the thighs.
The solution to reducing potential injury is to strengthen the hamstrings and regain a better balance between the quads and the hamstrings.
Letโs look at 8 kettlebell exercises for runners that you can use to strengthen your hamstrings:
Including kettlebell deadlifts in your routine can help strengthen the hamstrings and balance the muscle imbalances between the quads and hamstrings.
Anatomy of the Hamstring Muscles
Understanding the anatomy of the hamstring muscles is crucial for effective training and injury prevention. The hamstrings are a group of three muscles located in the posterior compartment of the thigh.
These muscles play a vital role in flexing the knee, extending the thigh backwards towards the buttocks, and adducting the leg. The three muscles that make up the hamstrings are:
- Semitendinosus: Positioned on the medial (inner) aspect of the thigh, this muscle is responsible for knee flexion and hip extension.
- Semimembranosus: Also located on the medial side, the semimembranosus aids in knee flexion and hip extension.
- Biceps Femoris: Found on the lateral (outer) aspect of the thigh, the biceps femoris is crucial for knee flexion and hip extension.
These muscles are closely linked as they share a common origin point and attach to parts of the fibula and tibia. By understanding the anatomy of the hamstring muscles, you can tailor your kettlebell exercises to target these areas effectively, enhancing your training outcomes and reducing the risk of injury.
Benefits of Training Hamstrings with Kettlebells
Training your hamstrings with kettlebells offers numerous benefits that can enhance your overall fitness and athletic performance. Here are some key advantages:
- Improved Functional Strength: Kettlebell exercises mimic everyday movements, making them an excellent way to build functional strength that translates to better performance in daily activities and sports.
- Better Hamstrings/Quadriceps (H:Q) Ratio: Achieving a balance between the strength of your quads and hamstrings is crucial for preventing injuries and ensuring joint stability. Kettlebell exercises can help correct muscle imbalances, promoting a healthier H:Q ratio.
- Enhanced Range of Motion: Kettlebell exercises are designed to increase mobility and flexibility, which can significantly improve your range of motion and overall movement efficiency.
Incorporating kettlebell exercises into your routine can lead to stronger, more balanced muscles, reducing the risk of injury and enhancing your running performance.
1 Kettlebell Good Morning
The kettlebell good morning is a great kettlebell exercise for beginners and runners to strengthen your hamstrings.
The objective of this exercise is not to use a heavy kettlebell but rather to mobilise and warm up the hamstrings.
The importance of this kettlebell exercise comes from the ability to hinge at the hips while keeping the back flat.
Start in the correct starting position by standing with your feet shoulder-width apart, holding the kettlebell with both hands at chest level. This starting position is crucial for maintaining proper form and alignment throughout the movement.
Keep your weight back on your heels and mid-foot in order to fully activate the hamstring muscles.
Your knees should not be completely locked out but instead slightly bent.
Push your hips backwards and only lean forwards as far as your hamstrings will allow before your lower back starts to round.
Hamstring workout: 1 set of 5 โ 10 slow reps with a relatively light kettlebell.
Learn more: How to use kettlebell warm up exercises
Watch the Kettlebell good morning exercise below:
2 Kettlebell Single Arm Deadlift
The kettlebell single-arm deadlift is a full-body exercise that especially works into the hamstrings and buttock muscles, the perfect hamstring exercise for beginners.
As with the good morning exercise, the single-arm deadlift requires a good hip hinge with a flat back.
Again, keeping your weight back on your heels and mid-foot will help activate your hamstrings and buttock muscles better.
The single arm deadlift exercise is especially good to perform with a kettlebell because the handle sits up nice and proud while on the floor.
Keep your shoulders down throughout the entire exercise, maintaining proper form in the standing position, and never let them hunch around your ears.
Squeeze your buttocks tight at the top of the movement and donโt lean backwards overextending your lower back.
Be sure to lower the kettlebell slowly (2 โ 3 seconds) and lift quickly (1 second).
Hamstrings workout: 5 โ 12 reps with as heavy a kettlebell as you can lift with good form.
Discover more: 7 kettlebell deadlift variations
Watch the Kettlebell single arm deadlift exercise below:
3 Kettlebell Single Leg Deadlift
The kettlebell single-leg deadlift will really challenge your hamstrings, core and balance
Possibly the most important kettlebell exercise for runners the single leg deadlift connects the hip to the opposite shoulder via the core muscles
The diagonal core muscle recruitment you achieve through this exercise will develop rotational power needed during running as well as helping to stabilise the hips
As with the previous two kettlebell exercises for your hamstrings, hinge at the hips with a flat back and keep the shoulders away from your ears.
Try to prevent the hips from opening up by keeping the back foot toes pointing downwards
Be prepared for some muscle soreness if this is your first time using this exercise.
Hamstring workout: 5 slow reps on each leg
Learn more: Everything you need to know about the kettlebell single leg deadlift
Watch the Kettlebell single leg deadlift exercise below:
For an alternative exercise that effectively targets the hamstrings, consider the kettlebell Romanian deadlift.
4 Kettlebell Bob and Weave
The kettlebell bob and weave is our first side-to-side exercise, but as the hamstrings adduct the legs, it is important.
Runners will find this kettlebell exercise helps to open up their hips and strengthen their****legs
As with the other exercises, keep your back flat and weight back on your heels.
The deeper you can sink into the side lunge position, the better, but you should start easy until you have warmed up.
Keep your chest up throughout the entire exercise, and donโt let the kettlebell pull you forward, rounding your back.
Practice: work up to 20 total repetitions slowly flowing from one side to the other.
Watch the Kettlebell bob and weave exercise below:
Kettlebell glute bridges are another effective exercise for targeting the hamstrings and glutes.
5 Kettlebell Swing
The kettlebell swing is a fast and dynamic kettlebell exercise for runners that improves the hamstringโs ability to absorb the load.
The kettlebell swing is based on the deadlift movement pattern, and so requires a hinging at the hips with a flat back and feet shoulder-width apart to ensure stability and effective movement mechanics.
Beginners should first master the above 4 exercises before progressing to this more advanced exercise.
There are many kettlebell swing variations but ultimately they all challenge the hamstrings in a similar way. The two handed swing is the best variation to begin with.
Use your hips and not your shoulders to drive the kettlebell up to chest height.
At the top of the swing, squeeze your buttocks tight, and do not lean backwards or overextend your hips.
Kettlebell hamstring workout: Sets of 10 reps is a good place to begin. Try to keep rest periods in between sets to a minimum.
Want more: 7 kettlebell swing workouts in under 10 minutes
Watch the Kettlebell two handed swing exercise below:
6 Kettlebell Racked Reverse Lunge
The kettlebell reverse lunges are an important exercise for runners as they specifically target the quads and other leg muscles.
Not only does the lunge strengthen the hamstrings, but it also opens up the hips.
By performing the lunge, runners will be able to see the importance of this exercise and how it mimics the running movement to a certain degree.
Emphasis should be placed on the depth of the lunge, ensuring that the back knee comes as close to the floor as possible.
Keep your chest up throughout the entire exercise but try to prevent over extending at the lower back and leaning backwards.
If you struggle to hold the kettlebell in the racked position against the arm you can use both hands to hold the kettlebell instead.
The kettlebell reverse lunge is the easiest lunge variation to begin with but once comfortable with the exercise you can progress to the forward lunge too.
Practice: 8 โ 12 repetitions on each leg is great place to begin.
Watch the Kettlebell racked reverse lunge exercise below:
7 Kettlebell Windmill
The kettlebell windmill exercise will strengthen your hamstrings, shoulders and core muscles while at the same time improving your flexibility.
The rear leg should be kept straight, while the front leg has a slight bend.
Keep your kettlebell arm straight and your focus on the kettlebell.
Your flexibility will dictate the depth you can achieve as you reach down towards the floor.
Beginners should use their front leg as a guide following the leg down as far as their hamstrings will allow before the back leg wants to bend.
Hamstrings workout: begin by practicing the movement before adding a kettlebell. Work up to 3 sets of 5 reps on each side.
Learn more:Master the kettlebell windmill with 4 progressions
Watch the Kettlebell windmill exercise below:
8 Kettlebell Side Lunge
The kettlebell side lunge is a more advanced exercise for developing leg strength for runners, including the hamstrings.
As with many of the exercises listed here the side lunge will help open up the hips which is excellent for preventing future injuries.
The depth of your side lunge will depend on your flexibility, start easy and gradually increase your lunging depth as you warm up.
Keep your weight back on your heels and mid-foot, and keep one leg as straight as possible.
The deeper you can sit back into the lunge, the more muscle activation runners will achieve in your buttocks.
Try to prevent your chest from falling forward due to the weight of the kettlebell.
Practice: this is a challenging exercise to do well so start off without a kettlebell and then progress to 3 sets of 8 – 12 reps per side.
Watch the Kettlebell side lunge exercise below:
Tips for Effective Kettlebell Training
To maximize the benefits of your kettlebell training, follow these essential tips:
- Start with Proper Form and Technique: Learning the correct form and technique is crucial to prevent injuries and ensure you are targeting the right muscles. Take the time to master the basics before progressing to more advanced exercises.
- Use a Variety of Exercises: Incorporate a range of kettlebell exercises into your workout routine to target all major muscle groups. This variety will help you build comprehensive strength and prevent overuse injuries.
- Focus on Functional Strength: Kettlebell exercises are designed to mimic everyday movements. Prioritize building functional strength that will improve your performance in daily activities and sports, rather than just lifting heavy weights.
- Incorporate Unilateral Exercises: Unilateral exercises, such as kettlebell single-leg deadlifts and single-arm rows, can help improve balance and stability, addressing any asymmetries in your strength and movement patterns.
- Train with a Full Range of Motion: Ensure you are training with a full range of motion to effectively target all major muscle groups and enhance your flexibility and mobility.
By following these tips and incorporating kettlebell exercises into your workout routine, you can improve your functional strength, balance, and overall athletic performance, making you a stronger and more resilient runner.
Conclusion to Kettlebell Hamstring Exercises for Runners
The hamstring muscles are very important for stopping, starting, running and jumping
Due to the overuse of the quad muscles on the front of the thighs the hamstrings are often overpowered leading to common injuries.
Above I have listed 8 kettlebell exercises for runners and the hamstrings starting with the easiest and finishing with the most challenging.
Start by adding 1 โ 2 of these hamstring exercises into your existing workout 2 โ 3 times per week. Incorporating a variety of exercises into a structured kettlebell leg workout routine can help target different leg muscles effectively and achieve various fitness goals.
To see more posts about sports performance, go here.
Have you tried any of these kettlebell exercises for your hamstrings? Let me know below….
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