Kettlebell Swing

How to do it

Stand with feet a bit wider than shoulder-width, bell on the floor about a foot in front of you. Push your hips back and swing the bell between your legs — your knees only bend slightly. Snap your hips forward to send the bell floating up to chest height. Your arms are just hooks; the power comes from the hips. Stand tall at the top, squeeze your glutes, then let the bell fall back between your legs into the next swing.

Why it's good for runners

The hip snap is the same hip extension your body uses every time your foot pushes off the ground. Training it with weight makes every stride produce more force for less effort, especially on hills and late in long runs.

Common mistakes

Don't squat the swing — this is a hip hinge, not a squat. Your knees stay relatively still while your hips do the work. If your shoulders feel sore the next day, you're pulling with your arms instead of letting your hips drive the bell.