Running down hill, variable terrain, tough climbs, and uneven footing; these are the ingredients of trail running. They demand lateral agility and responsiveness that one might lack from the more predictable strides of road running. The key to the requisite lithe footwork of trail running is a strong and supple core because the abdominal and lower back muscles are the essential centerpiece of the gyroscope that allows for balance and resilience. The core forms the foundation for posture, back support, and stability, and assists in absorbing the impact of descents. More and more runners are using Russian Kettlebells as part of their cross training and the following exercise is one that will develop your core as well as your legs.

Kettlebell thrusters are simply one of the best compound Russian Kettlebell exercises you can do, if your goal is to build a strong core and work your whole body. In addition, the cardio vascular component of this exercise complex is flat out amazing. The kettlebell thruster is a full body workout. If you employ the correct levels of tension, remember to inhale at the bottom and sharply exhale at the top you will tax every muscle of your being and raise your heart rate to lung searing levels. If you are a kettlebell rookie, then you need to use the right size bell. Most women will start with either the 8 kilo or 12 kilo and most men the 16 kilo.

The first part of the exercise is to use a "clean" to lift the Kettlebell. You will start with the kettlebell in front of your feet like the point of a triangle. The first move is a hike pass through your legs, near your crotch and above the knee. Keeping your arm loose, the KB is lifted with your hip thrust. Keep your elbow in and quickly flip your elbow under when the bell has almost reached your shoulder. Do not pull with your arm or try and cheat curl it up to your shoulder! The power is from your hip thrust. Move your hand through the handle. Don't move the kettlebell around your hand. Once you are in this racked position keep the elbow tight against your rib cage with full upper and lower body tension and a happy, relaxed face. You do not support the kettlebell with a shrugged shoulder or by pushing up the arm. Instead, relax the shoulder girdle and let the force of the kettlebell pass to your ribcage, stomach and hips. You need to have your elbow as low as you can. The Kettlebell will be just off center of your chin for men and just to the side of your chin for women to protect the breast area. When returning the Kettlebell to the bottom position, after the set of thrusters, keep your arm very loose. Swing it back between your legs and don't try to stem the tide of the kettlebell momentum. Then let it swing forward just a little bit and then place it on the deck.

Once you have the kettlebell racked into position, then find your ideal stance right around your feet at shoulder width. Keep your heels planted and you should be able to wiggle your toes. Track your feet with your knees. Push your hips back as if sitting and go as deep as you can. Keep your core under tension and your lower spine straight. Ideally your hamstrings rest on your calves. Next, drive through with your heels and press the kettlebell overhead without raising your shoulder up to your ear. Keep your whole body tight. Lower the kettlebell back into the rack position by pulling it down, not by dropping it. Re-squat and repeat. Work for thirty seconds on one side, set the kettlebell down, rest for thirty seconds and then go to the opposite side for thirty seconds. Try for 9 minutes. As you get fitter you will be able to work more and rest less.

This one exercise workout will develop your core and balance like no other. In addition, you will be building metabolic lean muscle that will want to feast on your fat. If you can last for a full nine minutes, without any rest, but just switching from right side to left side, then you are tough as nails. A full nine minutes means never letting the kettlebell touch the deck. Most of you will not be able to do the nine minutes without using the rest periods. The goal is to work more and rest less each time you the workout. Good luck!

Copyright (c) 2008 Sandy Sommer