Fitness | 5 Key Kettlebell moves for more strength and power on the bike

19 april 2024 - cape Town; SOUTH AFRICA | a kettlebell strength training routine for cyclists as written by leatitia schonrock for bike network

Unlock your riding potential with this kettlebell strength routine.

| WORDS: Leatitia Schonrock, aka @sheridesstrong |

In the bike world, strength training often takes a back seat to endurance and technique work. However, evidence-based research highlights the undeniable benefits of integrating strength training into your training routine. Not only can it improve your power and speed, but it also enhances your overall resilience, reducing the risk of injury. This is where kettlebell exercises come into play, offering a versatile, efficient solution for riders aiming to boost their performance.

Why Kettlebells? Kettlebell exercises are renowned for their flexibility, allowing you to train effectively whether you’re at home or in the gym. Their unique design and the dynamic nature of the movements involved engage multiple muscle groups simultaneously, mimicking the compound, coordinated efforts needed when riding. Here are five key moves to get you started:

Kettlebell Deadlifts

How to Perform: Stand with your feet hip-width apart, a kettlebell between your feet. Bend at the hips and knees, grasp the kettlebell, and lift by straightening your hips and knees.

One-Arm Kettlebell Row

How to Perform: With a kettlebell beside your foot, lean forward, keeping your back straight. Use one hand to support yourself on a bench or your thigh. Lift the kettlebell to your side, keeping your elbow close to your body.

Kettlebell Reverse Lunge

How to Perform: Holding a kettlebell at your side, step backward into a lunge. Your front knee should be over your ankle. Push through your front foot to return to standing.

Single-Leg Kettlebell Deadlift

How to Perform: Balance on one leg, holding a kettlebell in the opposite hand. Hinge at the waist, extending the free leg behind you as you lower the kettlebell toward the ground.

Kettlebell Jackknife

How to Perform: Lie on your back, holding a kettlebell with both hands above your chest. Simultaneously raise your legs and crunch up, bringing the kettlebell towards your toes.

Quick Kettlebell Workout

  • Kettlebell Deadlifts – 4 sets of 10 reps
  • One-Arm Kettlebell Row – 3 sets of 10 reps per side
  • Kettlebell Reverse Lunge – 3 sets of 10 reps per side
  • Single-Leg Kettlebell Deadlift – 3 sets of 10 reps per side
  • Kettlebell Jackknife – 3 sets of 12 reps

Incorporate this kettlebell workout into your training routine 2-3 times a week to see significant improvements in your riding performance. Remember, consistency is key, and the benefits of strength training, particularly with kettlebells, are too significant to overlook for any serious rider. Enjoy. //

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