I had fun filming for this week’s “Workout Wednesday” with the ActivMotion Bar. Each week I share a new running or strength training for runners workout, and I’m excited to tell you about my new ActivMotion Bar!
This post is sponsored by ActivMotion Bar. They sent me a bar to review on my blog. All opinions are my own, and I am under no obligation to give it a positive review. If I hated it, I’d tell you.
The ActivMotion Bar is a great strength tool for runners because there are weighted ball bearings inside the bar that shift as you move to challenge core stability. Runners who spend time working on core stability and balance tend to run stronger with less chance of an injury. A strong core powers your stride and helps your form from breaking down once you get tired on those long runs.
The bar I chose weighs 8 lbs., they have heavier bars, but with the instability factor, I decided to go with a lighter weight bar that can be used in a slow and controlled manner.
I spent some time reviewing the videos and their trainer’s course so I could learn to use the bar properly and share with you why I think this is a perfect strength tool for runners.
Build strength and stability for runners with the ActivMotion bar. Save to your favorite Pinterest workout board for later.
Single Leg Bridge with Chest Press
Lie on your back with your knees bent with the ActivMotion Bar straight out in front of your chest. Lift your hips off the floor into a bridge position while engaging your Glutes and abs. Straighten one leg with your knees together. Lower your body to the floor and push back up to the bridge. Repeat 8-12 times on each leg.
Why It’s Great For Runners
This is a useful activation exercise to do before you run. If we spend a lot of time sitting, we can develop so-called “sleepy Glutes.” The muscles may not be firing correctly which can cause improper muscles to take over for weak or inactive muscles, and reinforce the poor movement patterns that may lead to injuries. The ActivMotion bar provides another level of required stability since you need to hold your core strong to avoid the inner-bars from rolling from one side to the other.
Kneeling Side Step
Start on your knees holding the bar at chest level. Straighten one leg out to the side while keeping the bar stable at your chest. Look toward your foot as you move your leg. Perform 8-12 reps on one side and repeat on the other side.
Why It’s Great For Runners
Lateral moves in the frontal plane strengthen the Gluteus Medius which keeps your pelvis steady when you run. Often when runners complain of knee and hip pain, it stems from weak hips, specifically the Gluteus Medius. The ActivMotion bar forces another level of core stability during the movement.
Arc Swing
With soft knees hold the bar to one side of your body slightly angled, so the balls inside the bar fall to the low end. Straighten your arms and swing the bar in front of the body and overhead in an arc movement. Your gaze should follow the bar throughout the movement. Perform 8-12 reps on each side.
Why It’s Great For Runners
Rotational moves train core stabilization between the upper and lower body. As runners, we only run in one plane of motion, forward (sagittal plane). To run strong and stay balanced, we need to train in the transverse plane with moves like the arc swing.
Single Leg Deadlift with Row
Start on one leg with your knee soft. Pushing into the back of your heel, hinge forward at hips, raise your leg behind you and lower until your back is nearly parallel to the ground (or as low as you can go with good form). Keep your shoulder back and down and don’t allow your back to round as you lower. Once in the low position, bring your elbows towards the ceiling to the row the bar to your chest. Keep your elbows close to your sides and slowly straighten your arms and return to the starting position. Repeat 6-12 times on each leg
Why It’s Great for Runners
Unilateral exercises train to build hip and leg strength independently to support your body weight on the run. Independently strong hips will power your run and help prevent injuries. Single leg exercises and use of the ActivMotion bar requires greater recruitment of the stabilizer muscles that surround the joint.
Steering Wheel Squat
Alternate your grip on the bar perpendicular to the floor. Push your hips back and bend your knees to lower into a squat position. As you push through your heels to return to standing to flip the bar around (like a steering wheel, hence the name) so the bottom is now on top and lower back into the squat in one fluid movement. Keep your core stable throughout this movement, don’t allow it to rotate with the bar. Perform 8-12 reps.
Why It’s Great for Runners
The squat may be the perfect exercise for runners. Squats strengthen the same muscles you use to run. Muscles stabilize the joints, and weak muscles can lead to joint injuries. The movement of the bar forces you to hold your torso tight with build core strength.
I had so much working with the ActivMotion bar. It will surely be a staple in my and my client’s workouts going forward.
ActivMotion Bar is offering 25% through the holidays with discount code FITAPPROACH25.
I’d love to hear what you think of it.
Did you like this post? Do you know someone who might benefit? It helps me a lot when you share my blog posts with your friends and followers.
Runners who strength train are stronger, faster, and less injury-prone! While focusing on runner-specific exercises, I’ll show you the benefits of resistance training with one piece of equipment—a kettlebell. This program is five weeks of progressive workouts that take about thirty minutes each, two to three times per week.