JUNE 2018 RUNNERSWORLD.CO.UK 0691 / SUITCASE CARRY
Hold a kettlebell or dumbbell
in one hand and let it hang down
at your side.
Keep your shoulder blades
flattened down along your ribs
and actively counter your
tendency to lean away from
the asymmetric load.
Hold yourself vertical as
you walk for 30 seconds.
Do four 30-second carries.2 / KETTLEBELL SQUAT
Hold a kettlebell tight to your
chest in both hands with shoulder
blades spread wide and locked
down on the back. Your feet
should be slightly more than
shoulder-width apart.
Staying centred over your feet
sink your hips down in a squat until
your elbows touch your thighs.
Keeping a neutral spine drive
back up to a standing position.
Donât arch your back at the top
of the movement to counter the
weight. Maintaining a neutral
spine ensures that your core works
as much as your legs.
Do three sets of eight reps.
You can also use a dumbbell
sandbag or any kind of weight
for this exercise.3 / LANDMINE
SINGLE-LEG DEAD LIFT
Place one end of a 20kg bar on
the floor. Anchor it in a corner.
With the free end of the bar
perpendicular to your body stand
on your outside leg and hold the
bar in the opposite hand; let your
arm hang down. Raise your free
arm out to the side for balance.
Hinge your hips back while
keeping your spine completely
straight and lower the bar while
raising your back leg behind you.
Look in the same direction as
your chest is facing. Moving your
head before beginning the bend
will bring the spine out of neutral.
Push your hips forward to return
to the starting position.
Turn around to work on
the other side.
Do three sets of eight
reps on each leg.TRAINING
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