Kettlebell Exercises for Cyclists

You can improve your speed and climbing power on a bike by training the large muscles driving your hips. The more power you can generate from your hips, the more energy will be transferred to the bicycle's drivetrain. An effective method of developing that power off the bike is through the use of kettlebells. Kettlebells, a cannonball-shaped weight with a handle, use a swinging motion that relies on hip flexion and extension.

  1. Selecting the Appropriate Weight

    • To determine the right kettlebell to use for your cycling training, a starting point for fit individuals is 53 pounds for men and 26 pounds for women. A more accurate approach is to press a dumbbell overheard with one arm. Hold the weight overhead for 10 seconds. If you cannot hold a 55-pound or 26-pound dumbbell for that long, then drop down to the next weight. You need to execute the exercises with proper technique, so avoid going heavy for the sake of moving a large kettlebell. Use a lighter kettlebell and only increase the weight once your technique is perfected.

    Swing

    • The key to kettlebell exercises is the swing. Start with your feet wider than shoulder-width and place one kettlebell on the floor about 12 inches behind your heels. Grab the kettlebell's handle with both hands and swing it forward by squeezing your glutes and extending your hips. Keep your arms and back straight, and allow the weight to swing forward on its own momentum. As the kettlebell returns to the starting position, let it swing between your legs. Think about pushing your hips back rather than squatting. As soon as the kettlebell has completed its rearward swing, contract your glutes and drive the weight forward and upward using the snap from your hips. Complete three sets of 10-20 swings.

    Single-Arm Snatch

    • Start the with the kettlebell between your feet, which should be positioned slightly wider than shoulder-width. Bend your knees and push your hips back as you grip the kettlebell with one hand. Snap your hips forward as you pull the weight upward. Drawing on power from your hips more than your arm, drive the kettlebell straight overhead while keeping it close to your body. As the kettlebell passes your head, slightly relax your grip and allow the kettebell to rotate and land over the back of your wrist. Dip your hips slightly and then drive your arm up under the handle and re-tighten your grip to finish the movement. Complete three sets of six to eight repetitions. This is not a swing, so the kettlebell should not move forward too much. Think about moving it straight up toward the ceiling.

    Front Squats

    • Grab a kettlebell in each hand and rotate them so they are resting on the back of your hands, alongside the top of your forearms. Your hands will be at shoulder level with your elbows tucked at your sides. Looking straight ahead, drop your hips toward the floor as you squat. Keep your heels flat throughout the movement. Pause for one breath at the bottom of the squat and then drive your heels into the floor to push your hips back up to the starting position. Keep your knees aligned over your toes as you squat. Complete three sets of 10-15 repetitions.