I have been asked a few times about Kettlebell Training For Cycling, As I have Clients Doing a 50 mile cycle challenge soon…
So here are some of my thoughts on using Kettlebells for this type of sports specific training.
Kettlebell training for cycling particular strength and conditioning is among the better ways of bringing your cycling performance to the next level!
Commonly Cyclists are infamous for demonstrating poor posture with a deficiency of core and upper body strength.
The consequence of this frequently manifests as back/neck/shoulder pain in addition to loss of ability on the bike.
The cause of these properties is mostly due to the positioning of the body while cycling. With the hands residing on the bars, feet on the pedals and bum in the saddle the weight of the body is dispersed betwixt five points. As a effect the muscles of the core have little to do in terms of supporting the body and as a result undergo small inputs to become stronger.
Additionally, when the torso stays in a flexed /bent position (proportional to the upper leg) for expanded periods, the hip angle is reduced which can in time lead to increased tension and shortening of the hip flexor muscles.
This may cause Anterior Pelvic Tilt which has been shown to hinder the powerful gluteus muscles while increasing hamstring tension.
If the gluteus muscles are suppressed the strength and power of the posterior chain is negatively affected giving incidents of back pain and injury more likely whilst reducing over all performance..
Kettlebells teach the fibers inside your muscles and the muscles within your body to synchronise their effort and eradicate unnecessary movement. Also, just like stiffness in a bicycle frame transforms to reactivity and speed, a strong core translates to a fast, efficient cyclist.
As your hips generate the power and the core holds balance during most kettlebell lifts, kettlebells develop the strong core and all-powerful hip drive that cyclists need.
So the Advantages of Kettlebell Training….
I highly recommend Kettlebell training for cycling specific strength and conditioning for many reasons.
- The core can be strengthened and conditioned using exercises that relate closely to cycling hence making it extremely sports specific.
- Kettlebell training can be used to develop entire body muscular strength, endurance and power without contributing un-necessary muscle bulk.
- Gluteal and Hamstring suppression can be addressed, leading to improving hip function, injury reduction, increased contraction strength and increased power on the bike.
- Exercises can be selected that provide the legs to be trained in motions which nearly mimic cycling.
- Cycling specific kettlebell training sessions can be completed in as little as 20-30 minutes which means more time can be spent out on the road on your bike!
Kettlebell Training for Cycling
There are virtually hundreds of kettlebell exercises that can be performed applying a combination of one or two kettlebells.
My top exercises for cycling are the most sports specific and should be included at least with every kettlebell training for cycling and running sessions.
Before performing any kettlebell training it is imperative that a thorough warm up be completed.
I recommend performing a series of dynamic stretches and mobility drills to loosen the joints and muscles while gradually increasing heart rate.
A good warm up should include body weight squats, shoulder rotations, hip circles, side bends, torso twists, ‘Halos’ and ‘Around the worlds’ using Kettlebells etc. .
So What Exercises Are Best??
Cleans, Snatches, Presses. Windmills, Renegade Rows, Turkish Get-ups, Bent Rows, Squats, Thrusters, Sumo Deadlift, High Pulls…
Quick break down of some:
Squats develop strength and power in your quadriceps and glutes; the muscles engaged in the most powerful section of your pedal stroke.
Deadlifts and Sumo Deadlifts strengthen the hamstrings, muscles often neglected and prone to injury in cyclists.
Kettlebell rows strengthen your back, Variations are One arm rows or even Renegade Rows. which helps pull up on the handlebars when sprinting and climbing.
But the best For Cycling are the Kettlebell swings and The Turkish get up. These develop the powerful hip drive and Core that aids pedalling.
The Kettlebell Swing..
The kettlebell 2-hand swing is the most basic of kettlebell moves and is the first one that most people learn. Even though I describe it as the most basic move, this move will continue to be a staple of your kettlebell training for as long as you are use kettlebells! This is a great exercise for finishing sequences, or even building entire interval circuits around..
The Turkish Get Up..
The TGU is an great exercise demanding the body to move through all planes of motion while retaining strength, stability and control. It strongly stimulates the muscles of the shoulder, core, arms, back and legs. Turkish get-ups strengthen your core to effectively transfer energy between your upper and lower body.
Kettlebell training for cycling can be extremely specialised and can use advanced techniques and methods. Before engaging in any kettlebell training I extremely recommend booking a session with a qualified kettlebell instructor/coach like myself, to assure that the accurate exercise technique is used from the kickoff.
I shall be putting up a workout plan for you to download and use Very Shortly..
For more info or to reserve a consultation please Contact Me though the links below or on this site..
That’s it for now..
‘Learn to Love that Burn’