Kettlebells are a magnificent tool that can achieve almost anything aimed at with their dynamic and versatile nature.

Specifically towards running, there are a couple of very common patterns that occur with body alignment from regular running. Running isn't all to blame but because it is an activity of immense repetition, it certainly embeds a pattern. The body is not designed to sit down and because now, in the western world, we generally do for long periods, the hip flexors become extremely over active and actually rather weak. This causes inhibition of the glutes, hyperactivity of the hamstrings and also lower back muscles (the remainder of the hip extenders). Because the lower back and hamstrings are now over-ready, the abdominal muscles become weak, known as reciprocal inhibition.  It is commonly known that runners can often have poor core strength and this is where the kettlebell excels in its nature. They are fantastic at creating the right firing sequence through the posterior chain for hip extension, more specifically the glutes acting as the main driver followed by the hamstrings and lower back set. Hip flexors and hamstrings can often be big problem areas for athletes but if the glutes were operating as designed, then this would be a lot less common. Improving this sequence will improve optimal strength through this pattern, power and efficiency. All major elements that associate with performance.

Another common pattern is that the pelvic girdle tilts forwards (anterior tilt) which again compounds the potentially weak core and can lead to back pain. The way that the kettlebell works is through the pull upon the body and your effort resisting against this to maintain balance. A lot of this occurs at a subconscious level which is great as this gets the muscles naturally taking steps to improve posture and alignment without having to think too much about it. It will rapidly improve core strength and strengthen the lower back and pelvic floor which will reduce any back pain.

A third major issue with runners is that because they fundamentally operate in the saggital plane moving forwards, the pumping motion of the arms, combined with the weaker core assist toward forward lean of the thoracic spine or mild kyphosis. This often appears as a hunched look with internally rotated shoulders. As well as being incredible to work and load the muscles, kettlebells and the movement associated is fantastic for improving flexibility and generating thoracic extension meaning runners can stand taller, use the arms to the full potential and also prevent misalignment problems by creating an efficient kinetic chain.