DVRT Hill Workout for Runners


Hills.  Just the mention of the word to runners can make them run screaming …for the well, flatlands.  For whatever reason hills are most runners number one enemy.  Flat courses are preferred for a PR and training routes are often mapped out to avoid them.  

I get it.  Running uphill is HARD.  Not only does it takes conditioning and endurance but it also takes a lot of strength as well.   Even for those of us who live in very hilly areas and practice running them, it can be a chore.  I happen to live in a VERY hilly area, in fact, the choice at the end of my driveway is either hill to the right or hill to the left.  Obviously, hill running it part of my routine but I know that hill terrain isn’t as common everywhere as it is here.  

So if you live in Florida or happen to be stuck on the treadmill due to time constraints, how ever do you train for hills? You guessed it- strength training! My preferred method is DVRT exercises with the Ultimate Sandbag.  Not only will it help you to build strength but also improve conditioning as well. 

DVRT @UltimateSandbag Exercises to for Stronger Hill Running.  Strength Workout for Runners |Functional Fitness Workout for Athletes and Runners |

Ultimate Sandbag MAX Lunge- Deadlift the sandbag to standing position.  Drop step while rotating the bag to the lead leg at the same time. Keep your chest tall and make sure not to rotate past the knee.  Drive through the heel back to standing position and squeeze the glutes.  This move will help you to build stability and strength and maintain proper running form for both going up and downhill.

Front Loaded Staggered Squat- Get into regular squatting stance then move one foot back so that the toes line up with the heel of the opposite foot.  Apply pressure to the ball of the rear foot while keeping heel off the ground. Descend into squat position allowing hips to sit back.  This move helps to strengthen the quads which are key for uphill running! 

Staggered Deadlift- Get into staggered stance position and place Ultimate Sandbag against the shins.  Hip hinge down and grab the bag by the neutral grips, pull shoulders down and back making sure crease of your elbows are facing outward.  Drive through the heels to standing position then lower the bag back to the starting position in a slow, controlled manner without losing tension.  This move strengthens the glutes which will give you control on the downhill.

Front Loaded Step Ups- Clean the Ultimate Sandbag into the Front Loaded position.  Step one foot up onto a box and step up, squeezing your glutes at the top.  Slowly step back down making sure to maintain control the entire time with both your step and position of the bag.  This move helps you develop the power you need to charge uphill!

Front Loaded Lateral Lunge- Begin with the Ultimate Sandbag in the Front Loaded position.  Step out to one side, bend your knee and load the hip to the side that you’re moving to.  Drive your foot on the loaded side into the ground and power up back into starting position. This is a great move that helps to build flexibility in the hips and build power in a plane of motion that runners don’t typically work. 

You might also like:  DVRT Strength Workout for Runners- Taking It A Step Further

Since the reps are on the higher side for this workout, I used an Ultimate Sandbag Power Bag and kept the load on the lighter side.  Want a Power Bag but don’t have one? Use code USB10 to score 10% off your purchase using my affiliate link! 

10% off Ultimate Sandbag

Also, if you’re interested in learning more about how you can progress your training with Dynamic Variable Resistance Training, be sure to checkout my upcoming DVRT One Day Workshop on Sunday, May 15th! 


Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from Angelena Marie: Happy, Healthy & Balanced , Michelle at Fruition Fitness and Nicole from Fitful Focus to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!

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