OFF CENTER KETTLEBELL WEIGHT TRAINING

Smelling the roses while running along Elliott Bay Trail in Seattle. Taken by PKSenagore June 12, 2017. All rights reserved.

THOSE OF YOU FAMILIAR WITH USING A KETTLEBELL for exercise may have read about it in the book by author Tim Ferriss’, ”Four Hour Body”, also of ‘"The Four Hour Work Week"  fame.  Ferriss promoted performing the kettlebell swing to “get rock hard abs” and offers a YouTube demonstration of proper form. 
 
Other workout guru’s have innovated and introduced modifications on the basic swing. Emily Abate presents a set of exercises using smaller-weighted equipment in an article forShape.com “6 Unconventional Kettlebell Exercises to Mix-up Your Exercise Routine”.  These moves seem to require less technical skill to perform and some runners may find they are perfect for core and upper body work with weights. To me they seem to be an easy but effective way to progress beyond planks, push-ups, and dips. I’m in.

1. Single-Arm Swing
2. Cross and Carry
3. Bottoms–up Press
4. High Pull Snatch
5. Pull and Drag
6. Turkish Get-up Sit-up

 
If you don’t have a set of kettlebells of different weights handy, I’ve seen some trainers use dumbbells like a goblet (grasp one end/endplate with both hands rather than the middle bar). Single arm exercises may not be easily converted in this way unless the weighted end is small enough to firmly grasp with one hand. 
 
Check them out, and report back if you love or hate them. 
 
RUN HAPPY!
 
http://www.shape.com/fitness/workouts/unconventional-kettlebell-exercises
 
https://www.youtube.com/watch?v=pbNCC-BMNKg

http://strongmadesimple.com/blog/2014/10/how-to-swing-a-dumbbell-like-a-kettlebell