Ultimate Sandbag Upper Body Exercises to Improve Running Form


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!

Upper Body Exercises to Improve Running Form with the @UltimateSandbag {DVRT, functional fitness, strength training} TheFitFoodieMama.com

Before I get into the post today I just have to share that my little studio, Strength In Motion, is FINALLY almost ready to open.  The floors have been laid and the paint is just about dry so we will be opening the doors soon.  I will also be hosting a one day DVRT Workshop there on May 15th as part of a kick-off party so to speak.  

Anyway, the freshly laid turf was calling my name and wanted me to come play yesterday so I decided to break in the studio with an unofficial solo workout.  

You might assume that since the studio is focused on offering strength training programs to runners that my workout consisted of a bunch of lower body exercises but that was not the case.  In fact, it was upper body focused which is more important for running than you may think. 

While we all know that squats, deadlifts and single leg work are vital to improving speed and preventing injuries, we tend to neglect the upper body which can be detrimental to form and performance.  

You might also like:  Wild Workout Wednesday: No Foolin' Around! #RockYourCore, DVRT + More

But how can your arms and upper body help you run faster, you ask? Well, it simple.  Stronger arms along with a stronger core and torso create a stable foundation which improves running form.  

Here’s the thing though- just jumping on a machine at the gym and doing chest presses isn’t really going to get you anywhere.  In order to really improve your running form, you need to be specific about the exercises that you choose so that they help to strength imbalances that may exist which leads me to the upper body exercises below.  Not only are they functional but they allow you to multi-task so you can get more work done, quicker, leaving more time for all the miles you need to run. 

Upper Body Exercises to Improve Running Form with the @UltimateSandbag {DVRT, functional fitness, strength training} TheFitFoodieMama.com

USB Rotational Overhead Press.  The beauty of the rotational overhead press with the Ultimate Sandbag is that practices transferring momentum from your legs to your upper body strengthening your hips, core and shoulders to improve posture and performance.   Incorporate it into your routine by performing 6-8 reps per side. 
 
USB Offset Bent-Over Row. This is another exercise that is all about multitasking.  Bent-over rows challenge the core stability and works to strengthen the muscles in the upper back which translate to powerful arms when running.  By performing the Offset Bent-Over Row with the Ultimate Sandbag, you work to strengthen each side unilaterally.  Incorporate into your training by performing 8-10 reps per side. 
 
USB Offset Loaded Carry. Loaded carries are an awesome functional exercise that not only help to develop strength but also improve conditioning and core strength which we all know is KEY to stronger running.  By performing the loaded carry in an offset nature (meaning that you carry two Ultimate Sandbags of different weights) you work to keep your torso in an upright position even as you begin to feel tired and fatigued.  See why that might be beneficial? We all know how common fatigue is especially in the last few miles of a long run or race and keeping your upper body upright is key to finishing strong! Incorporate it into your training by performing it for 45 seconds to a 1 minute.  Be sure to switch weights to each side! 
 
Let’s chat! 
Do you incorporate upper body work into your running routine? 
 
 

Remember to grab the button, link back and linkup if you have a workout to share! :)

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  • March 30, 2016
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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!