Canadian Running - - BODY WORK -

How to per­form

Rack two ket­tle bells as shown in the pic­ture and stay tall as you step back into a re­verse lunge, al­ter­nate legs and try and tap your back knee on the floor (or come down as deeply as your body al­lows).


to build uni­lat­eral (sin­gle leg) strength as op­posed to bi­lat­eral (dual leg) strength be­cause when we run we push off one leg at a time so ex­er­cises of this sort are more sport spe­cific for run­ners. Train­ing uni­lat­er­ally will also help high­light any im­bal­ances be­tween legs. An­other im­por­tant as­pect of this ex­er­cise is that the weight is loaded in the front of the body. There­fore this ex­er­cise not only tests the strength in your legs and glutes but it also tests the strength in your ab­dom­i­nals, low back and shoul­ders which is crit­i­cal for all heavy car­ries in a Spar­tan Race (es­pe­cially the bucket carry and at­las carry). Other ben­e­fits of this ex­er­cise in­clude sin­gle leg sta­bil­ity which can help mit­i­gate all sorts of in­juries, es­pe­cially knee and IT band prob­lems.

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