This Upper Body Kettlebell Workout Also Strengthens the Core

When it comes to kettlebell workouts, many runners turn to the swing to help strengthen the glutes and add power to each step of a run. But that’s not the only kettlebell exercise that’s worthy of your strength-training workouts. In fact, you can get a killer upper body workout done with a kettlebell that also strengthens your core.

“Kettlebells, overall, are great for runners because of their shape,” Noam Tamir, C.S.C.S., CEO and owner of TS Fitness in New York City tells Runner’s World. The shape of the weight can turn up the stability challenge in many exercises, including those in this workout, which Tamir designed.

The core benefits you gain from the extra stability challenge of the kettlebell—along with the upper body strength you build with these exercises—support more efficient running and solid form.

The Benefits of an Upper Body Kettlebell Workout for Runners

The exercises included in this upper body kettlebell workout will build strength in your arms, shoulders, chest, back, and core.

Anti-rotation moves Using a kettlebell in place of a glute bridge We may earn commission from links on this page, but we only recommend products we back running form, Bodyweight Back Exercises for Better Form good posture. Meanwhile, practicing moves like the biceps curl, skull crusher, and half-kneeling overhead press will help you build strong arm muscles for a better drive.

A well-balanced upper body workout the targets your muscles from many angles and builds both the front and back of the body, like this one, can also help runners not only improve strength, but also better performance overall thanks to the improvement in running mechanics.

Races & Places: Perform the exercises in the order listed below, for the number of repetitions described. Rest for 30 seconds in between each exercise. Complete 3 sets, resting for 30 to 90 seconds between each set.

Each move is demonstrated by Tamir in the video above so you can mimic proper form. You will need a kettlebell and an exercise mat for this workout.

1. Bicep Curl

Why it works: A Deep Core Workout for Run Performance barbell Press the bell back up, extending elbows dumbbells is a great way to spice up this traditional exercise. Tamir says building strong biceps will also help runners improve their arm swing for stronger runs.

In a slow controlled motion, lower the kettlebell back down, extending elbows:

1. Stand with feet shoulder-width apart. Hold a kettlebell around the horn in both hands with palms facing each other, bell down in front of body.
2. Then repeat on right side.
3. CA Notice at Collection.
4. V-Up Variations for a Strong Core.

2. Single-Arm Floor Press With Glute Bridge Hold

Why it works: This move requires runners to engage their entire body while resisting rotation, Tamir says. This helps build a stronger upper half equipped to handle the forward movements in running, while eliminating side-to-side swaying that can rob you of speed.

In a slow controlled motion, lower the kettlebell back down, extending elbows:

1. Lie faceup with kettlebell in left hand, knees bent, and feet planted on the floor. Drive through feet, engage the glutes and lift hips up toward the ceiling. With palms facing each other, send arms straight up. This is your starting position.
2. Bend left elbow about 45 degrees away from torso, lowering the kettlebell toward chest and elbow toward floor.
3. Pause, then press back up.
4. Health - Injuries.
5. Then repeat on right side.

3. Single-Arm Supported Row

Why it works: Focus on resisting too much flexion (or rounding) in your back muscles while practicing this exercise. This will help strengthen the muscles in your back to improve your running form and forward propulsion, Tamir says, as well as help you maintain a tall posture.

In a slow controlled motion, lower the kettlebell back down, extending elbows:

1. Start in a lunge position with left foot back and kettlebell in left hand. Hinge at hips, keeping left leg straight, and place right forearm across right thigh for support. Make sure shoulders, chest, and hips are parallel to the floor. This is your starting position.
2. Starting with arm straight, pull left elbow toward left hip, lifting the kettlebell up toward ribcage.
3. Hold, then slowly lower back down, straightening arm and returning to starting position.
4. Health - Injuries.
5. Then repeat on right side.

4. Half-Kneeling Overhead Press

Why it works: Power Your Runs With These 6 Glute Exercises core muscles. “A strong upper body helps to optimize form and absorb the impact of running,” Tamir says.

In a slow controlled motion, lower the kettlebell back down, extending elbows:

1. Start kneeling with left foot forward, both knees bent 90 degrees. Hold kettlebell racked at left shoulder, left elbow bent, left palm facing ear, and right arm down by side.
2. Press left arm straight up with biceps by ears, then bring left arm back down to shoulder.
3. Health - Injuries.
4. Then repeat on right side.

5. Skull Crusher

Why it works: This move will counter balance the bicep curl to help you develop stronger arms for a more efficient arm swing.

In a slow controlled motion, lower the kettlebell back down, extending elbows:

1. Lie faceup with knees bent and feet flat on the floor. Hold kettlebell with both hands around the horn and extend arms above chest.
2. Slowly bend elbows to lower the kettlebell down toward the top of the head, keeping elbows over shoulders.
3. Press the bell back up, extending elbows.
4. V-Up Variations for a Strong Core.

Monique Lebrun

Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.

Reviewed byMallory Creveling

Deputy Editor, Health & Fitness

Mallory Creveling, an ACE-certified personal trainer and RRCA-certified run coach, joined the Runner's World and Bicycling team in August 2021. She has more than a decade of experience covering fitness, health, and nutrition. As a freelance writer, her work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, PA.