Develop strong core muscles for improved handling of the bike and a reduction in back issues Increase overall body resilience and reduce the potential for injury Increase power production for sprinting and strength for climbing hills Create a strong stabilization system to support the body’s main prime movers Remedy muscle imbalances that are caused by the cycling position Ultimately there are no real downsides to adding a cycling strength training element to your program you just need to ensure you don’t overdo things before races, but more on that later.
Below I’ve listed the 8 kettle bell exercises that will deliver the best results for the least amount of time invested. These fears should not be a concern, with a balanced diet and a sensible distribution of kettle bell training and longer cardio sessions on the bike, weight gain should not be a problem.
The slingshot will develop core stability as the hips work to maintain position as the kettle bell is passed around the body. Keep the arms straight and hips as still as possible as you pass the kettle bell around the body.
Strong core muscles will also reduce the potential for back issues by helping to better support the spine. The technique for the farmers carry is simple, hold one kettle bell in one hand and then walk forwards ensuring your shoulders and hips stay parallel.
Kettle bell goblet squats are great for improving your climbing and sprinting on the bike. These cyclists squat will develop strength in the legs, hips, core and buttocks.
Keep your weight on your heels and mid-foot and drive the knees outwards not allowing them to cave inwards. You thighs need to reach at least parallel with the floor in order to properly activate the buttock muscles.
Pause at the bottom of the goblet squat for a second or two before pushing back up to the standing position. Slowly lower down so the front leg bends at least to parallel with the floor and then drive back up as quickly as possible to develop more power.
Those with tight hip flexors may feel a stretch with this exercise and should be careful not to over-arch the lower back. The hamstring muscles are a prime location for injury due to the overwhelming use of the quadriceps when cycling.
Perform this kettle bell exercise by hinging at the hips and keeping the back flat and core braced tight. Prevent the hips from rolling outwards by pointing the rear foot towards the ground throughout the exercise.
The strengthening of your core muscles as you pivot at the hips during this exercise will also help to prevent back problems while riding. The kettle bell swing is a hip hinging exercise that is performed with a flat back and a slight bend in the knees.
The hips should be powerfully snapped forwards and backwards to drive the kettle bell up to chest height. Do not overextend or lean backwards at the top of the kettle bell swing instead squeeze your core and buttocks tight.
The kettle bell regular row will develop strength and stability in the scapula and help with neck fatigue and other issues caused from the hunching cycling posture. You will also achieve excellent core activation for preventing lower back injuries as well as strengthening the hamstrings with this exercise.
Pull from the elbow slowly and pause at the top of the movement, then lower the kettle bell back down under control. The kettle bell renegade row is excellent choice for cyclists because it will develop a strong core as well as improving shoulder and scapula stability.
The challenge is to keep your body rigid from shoulders to heels, any sinking or dropping of the hips will be counter-productive for your back. As with the regular row, pull from the elbow and avoid hunching up your shoulders towards your neck.
You can perform this exercise on the handles of two kettle bells but I prefer using a box, bench or chair for safely reasons. In order to achieve the most from the above 8 kettle bell exercises for cycling I’ve put together a cyclists' workout plan that you can use.
Each workout ticks off the major movement patterns that need to be worked in order to achieve the best results in the least amount of time. For many people it doesn’t matter how hard you train and lift weights you may never be a great cycling sprinter, sorry.
Fast twitch muscle distribution used for generating explosive power is genetic and although it can be improved it can never be totally overhauled. I hope you embrace the above kettle bell exercises and experience the great benefits that just a few workouts per week can achieve.
Kettle bell workouts are a great way to build glute strength for when you need to get out of the saddle and throw down. These three kettle bell moves target your glutes, hamstrings, and even your upper body, but it’s also important to keep your core engaged throughout to reap the most benefits and ensure proper form.
Try incorporating them into your training plan a couple of times a week to start seeing better results on your next sprint or climb. AmazonBasicsamazon.com How to use this list : Each of moves below are demonstrated by Hollis Turtle, certified personal trainer and avid mountain biker, and they can be done using a 15- to 25-pound (or 7- to 12-kilogram) kettle bell.
Hold a kettle bell using a two-handed, overhand grip on the horns (or handles), arms extended straight down in front of you. Squeeze glutes to thrust hips forward and swing the weight up to chest level.
Flip your grip by grabbing the sides of the horns, then push the kettle bell straight overhead. Do it: Starting standing and hold a kettle bell by the handle in your left hand like a suitcase.
Shift weight to left leg, and with a micro bend in left knee, hinge at the hips to lower the kettle bell to the floor as you extend right leg back behind you until your torso is parallel to the floor and body forms a “T.” Keep neck relaxed and hips squared. Men's Healthamazon.com Katie Vogel Social Media Editor Katie was out riding one day when she hopped onto a group ride of Bicycling’s editors and the rest was history, and now takes care of all things social media for Runners World and Bicycling.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Exercise equipment is, after all, just a means to an end in providing sufficient load so that we work hard enough that some adaptation (getting stronger, faster, more power, or better movement) takes place.
The reason I like kettle bells is that the exercises usually involve movements that employ many joints and can be adapted to sports training relatively easily. The exercises use momentum and gravity to assist the load and therefore the actual mass of the weight can often be reduced, making the equipment easier to handle (and less expensive if you feel tempted to purchase your own).
Kettle bells give you, the cyclist, the opportunity to do some great gym exercises to support your sport. The reason why this type of training is good is that it presents an alternative to cycling in unsuitable weather, enables a level of overload to be created in a short time, and also allows you to concentrate on a particular area needing reinforcement.
The dynamic nature of the exercises also provide a good cardiovascular load, so don’t be surprised if you find your heart racing at the end of a set. As with any new exercise, if you are not used to using kettle bells it’s a good idea to start off with some coaching on the correct technique and a small load.
I’ve learned over the years that this is an important part of the exercise session and have inadvertently strained something by skimping on this. At the simplest level, we can look at the hip and knee extending as the leading leg pushes down on the pedal.
Begin in a standing position with feet hip-shoulder width apart with the kettle bell held by both hands in front of the hips. I would suggest initially limiting the amount of knee flexion to less than ninety degrees.
The next step to make this exercise more functional in respect of cycling is to consider how the upper body is used. If you have been watching footage from this year’s Tour de France or La Delta, as the cyclists approach the finish you can see that each arm pulls on the handlebar on the same side as the leading leg pushing the pedal down.
As we are only using one arm, it may be a good idea to reduce the size of the weight for this compared to the two-handed swing. This time, however, an unequal load and slight twist has been presented on the upper body to simulate pulling on each side of the handlebar.
As before, take care to ensure the kettle bell stays clear of the legs and knees — that hurts! So now we have a progression from the two-handed swing to some more functional cycling variations by changing the upper and lower body positions.
Gripping the kettle bell on the same side as the forward offset leg will be a similar load to those experienced in cycling. Introducing some simple variations of upper and lower body has given us a total of at least fifteen different exercises:
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