Carrying a backpack around for long periods of time can take a toll on the upper back. Being on the trail all day long while carrying a bag can be very taxing, use the Get-Up to help build a stronger core from all angles.
In 2005, I was deployed to Afghanistan as an Infantryman in the Hindu Kush mountains and found some odd shaped weights stamped with DragonDoor.com ”. After following the manual and video religiously, I was done with the “globe gym” and long runs, as my abilities surpassed my peers’ on the mountainous patrols.
When training for hiking, consider swinging an ROC Snatch Test sized kettle bell for your weight class for many reps with good form. The quads act as shock absorbers, aid in speed control, and injury-proof your knees during all aspects of hiking, but especially when descending a mountain.
When under a heavy pack like the military uses (60 – 100+ pounds), the ability to stand up smoothly prevents you from flailing like a beetle! By pressing and externally rotating the free arm downward and getting your leg underneath you, you allow yourself to rise evenly and under control.
Rows build the strength required to climb up a sharp incline, or to pull a rope, tree, rock etc. While the exercises taught at the HK (and through the online HardstyleFit program) may not cover every aspect of hiking, they are a solid foundation for you to start thriving in the mountains.
1) Set up with the kettle bell on the ground arms-length in front of you and your feet hip-width apart. Do not lose the position you established through your torso in the previous step.
4) Inhale sharply and deeply through your nose, sending the air down into your abdomen as you pull the bell through your “triangle of power” (the space between your knees and your groin) and behind you. 5) Snap your hips forward EXPLOSIVELY, bringing the kettle bell to belly-button height in front of your body.
Squeeze your glutes, quads, and abs as you finish the movement. 6) Reverse the path and return the bell through your triangle of power, and then back to the starting position as in step 1.
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From here, swivel the foot on the heal, turning a full 90 degrees, with the toes pointing out to the side. Without standing, throw the kettle bell back through the legs and return it to the start position.
The kettlebellhike pass is a focused movement that drills down deep into very specific areas of the body. Core strength: The low, localized nature of the hike pass makes it one of the most effective core-boosting exercises around.
Performing this movement regularly will accelerate your overall core strength, making you more balanced and stable while improving your posture. Technique & coordination: The back swing and stop movements involved in the exercise command attention to detail as well as an incredible level of control.
Effective activation: The hike pass's controlled movement pattern activates essential muscle groups throughout the lower section of the body, offering amazing calorie burning and conditioning benefits in the process. By engaging the hips, core, and lower body, this concise movement offers excellent results for those willing to commit.
To help you get the kettlebellhike pass just right and reap all of its body-boosting rewards, here are some essential form tips you should follow: Flex your knees and with a straight back, hinge your hips forward to grip your kettle bell.
Your kettle bell should be far enough forward so that you need to hinge your hips at a 45-degree angle to grab hold of it. The back swing or pass: Maintaining your position with both hands gripping the kettle bell handle, bend your knees slightly and with extended arms, lift the weight around six inches off the floor, swinging the kettle bell back between your legs, keeping your back straight and your shoulders squared at all times.
The stop: As you return forward with your swing, bend your knees into a squatting position and in a controlled, crane-like movement, lower the kettle to the floor so that it stops in front of you at a 45-degree angle (the starting position). Choosing the right weight: The kettle bell hike pass is a small yet demanding movement.
Don’t force your back swing too much or you risk pulling a muscle in your back or shoulders. Don’t jump straight into the hike pass if you lack confidence.
From here, all that’s going to happen, without standing up, I’m just going to throw the kettle bell back through my legs and return it to the start position. I stay loaded, I brace my abs and I just throw kettle bell back and to the start.
It’s a fantastic modality to train explosiveness and power (especially as a more “user-friendly” alternative to Olympic lifting), it’s a back saver in that 1) when it’s performed correctly it helps to dissociate hip movement from lumbar movement (it’s all about the hinge baby) and 2) even Dr. Stuart McGill agrees that the KB swing is the bombdiggidy, it serves as an excellent conditioning tool, and it’s one of those things that doesn’t take up too much gym space or equipment. Frankly, more often than not, whenever I watch someone try it (or even coach it), it ends up looking like whateverthefuck dance Drake’s doing in his Hotline Bling video.
A lot of “things” need to happen and be in working order from a patterning standpoint to perform one competently. Whenever I begin to coach someone up whose new to the movement (or even if I’m working with someone with a little more experience and have to iron out some technique kinks), I prefer to break things down into more manageable, bite-size chunks and attempt to “layer” the swing.
A big mistake people make is to pick up the KB and then try to start the swing from a standing position. I’ll generally keep things in the 8-10 rep range and perform multiple sets as either part of an extended warm-up or as a stand-alone exercise.
Here is where we take the hike and start to incorporate an actual hip snap (swing)… albeit only ONE repetition. Note: and since we built a little context beforehand and started everyone in the end position (standing tall) they should kinda-sorta know what it feels like, or what to expect.
When you are ready to stop, pause at the bottom of the swing and gently park the kettle bell on the floor in front of you. Even if they don’t know the name everyone recognizes the funny looking weight that looks like a bowling ball with a handle welded to it from shows like The Biggest Loser.
I wanted to create something that would quickly help those new to Kettle bell Training learn these important exercises. However, while they get more popular I have also noticed some trends that show the potential dark side of kettle bell training as well.
The unique benefits you get from them and the training methods used with them has really helped my riding and, through my MTB Kettle bell Conditioning Program, hundreds of other riders as well. Problems arise, though, when you have mountain bikers following programs that are created by trainers who don’t understand the movements we need as mountain bikers and instead simply use kettle bell training burning calories or build “work capacity”.
You end up becoming “fitter” in the gym (i.e. better at the workouts) but not much faster on the trail, which isn’t the point of training. As a mountain biker you need to make sure that you are doing each exercise in a way that will maximally transfer over to the movement patterns you need on your bike.
And if you are new to kettle bell training or are thinking about starting to use it your first priority is to learn and master those exercises. However, since I’ve been getting more and more questions about how to use Kettle bell Training for Mountain Biking I wanted to create something that would quickly help those new to it learn these important exercises.
This will make it much easier to learn and benefit from more advanced kettle bell training strategies and lifts. And if you would please click one of the Like or Share buttons below to help me spread the word about this free kettle bell training resource I’d really appreciate it.