Quick Strength for Runners Exercise of the Week: Arm Circles

MUSCLE TARGETS: Delts (anterior), abs (transverse)

EQUIPMENT: Dumbbell or medicine ball, BOSU (advanced)

FORM

1 Hold a dumbbell or medicine ball with both hands, and stand with your feed shoulder width apart.

2 Extend your elbows to straighten your arms, then draw a large clockwise circle with the weight.

TIP: The larger the radius of the circle you draw, the greater the impact on your abdominal muscles.

REP: One revolution constitutes 1 rep. For Reverse Arm Circles, do the same basic movement, but draw counterclockwise circles.

# OF REPS: 10-20

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ADVANCED FORMS:

  • Perform this exercise while standing with your feet close together. Doing so reduces the size of your foundation, making you less stable and making your core work harder.
  • Perform this exercise while standing on either side of a BOSU. Again, the closer your feet are, the harder—and more effective—this exercise is.

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.

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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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