110 MEN’S HEALTHNow, challenge your posture
and balance with this unilateral
move, which will build functional
muscle for your upper back as
a bonus. Assume a plank with
your hands on the bells, keeping
your entire body rigid (A). Shift
your weight onto your left hand,
then row the opposite kettlebell
to the midline of your body (B).
Repeat on the other side.02
KB RENEGADE ROW
50-40-30-20-10 REPS
Holding the kettlebells in the
“front rack” position forces your
upper back to work isometrically
to maintain an upright position,
simultaneously activating your
upper and lower body. Step onto
a box (A), leading with your left
foot, and stand at the top (B).
Step back down, right foot first.
That’s one rep. Repeat, this time
leading with the opposite foot.01
KB FRONT RACK STEP-UP
50-40-30-20-10 REPS01B
01A
PT / 07.2018
BACK IN
ACTION
In this session, you’ll be
using a “chipper” format:
that means chipping away
at the prescribed number
of reps for each round before
moving onto the next exercise,
even if you need to take short
breaks to do so. Once you’ve
completed 50 reps of each
movement, return to the
first and make your way
through another 40 reps
of each, then 30, and so on.
By the end of the workout,
you will have clocked up 600
total reps, which specifically
target the postural muscles
of your upper back that keep
you upright and moving
efficiently during your long
runs. The exercises also
strengthen your lower body
and core, improving your
overall stability and reinforcing
the way that your hips, abs
and lower back work together.
Pushing yourself through
all of the reps is also a mental
crucible: accomplish this feat
and you’ll be steeled for the
gruelling final kilometres on
race day. On your marks...
THE IMPROVEMENT IN
RUNNING ECONOMY YOU
CAN EARN BY ADDING
WEIGHTS TO YOUR
TRAINING PLAN6%
PT / 10.2019