Quick Strength for Runners Exercise of the Week: Weighted Swings

MUSCLE TARGETS: Obliques, abs (transverse), delts, biceps, triceps

EQUIPMENT: Medicine ball or dumbbell, BOSU (advanced)


1 Stand with your feet 2” – 3” apart and your knees slightly bent, holding a dumbbell or medicine ball with both hands near your outer hip.

2 Now swing the weight up diagonally toward the opposite side. Just as with any sport that requires swinging with both arms together, such as baseball and golf, aim to keep your arms as straight as possible through the swing, especially during the middle phase of the movement, when your arms are in front of you.

TIP: Keep your eyes on the weight as you swing, and aim to swing your body as a single unit. Do not just swing your arms; think of them as welded into place with your shoulders.

REP: Return to the start position. Complete all swings on one side, then repeat on the other side.

# OF REPS: 10-20

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  • Perform this movement while standing on either side of a BOSU.

Quick Strength for Runners offers a smart, fast-paced strength training program for runners who want to run faster and with fewer injuries. In under an hour a week, runners will strengthen their core and key running muscles to build a better runner’s body.

Available in bookstores, running shops, and online.Quick Strength for Runners by Jeff Horowitz

Quick Strength for Runners is published by VeloPress, the leading publisher of books about cycling, running, triathlon, and swimming.


About davetrendler

Dave Trendler works for VeloPress, the leading publisher of books about endurance sports. Check out new VeloPress books on cycling, triathlon, and running at www.velopress.com. Learn more about Dave at www.davetrendler.com.
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