When it comes to getting faster on climbs or putting more power into your sprints, the work you do off the bike is just as important as the miles you put in on the road. Kettlebell workouts are a great way to build glute strength for when you need to get out of the saddle and throw down.
These three kettlebell 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 times a week to start seeing better results on your next sprint or climb.
[Want to fly up hills? Climb! gives you the workouts and mental strategies to conquer your nearest peak.]
AmazonBasics AmazonBasics Cast Iron Kettlebell
AmazonBasics AmazonBasics Cast Iron Kettlebell
How to use this list: Each of moves below are demonstrated by Hollis Tuttle, certified personal trainer and avid mountain biker, and they can be done using a 15- to 25-pound (or 7- to 12-kilogram) kettlebell. When you first start training with kettlebells, nailing the correct form is crucial, so we recommend starting with a lighter weight until you have mastered the technique. This will ensure you’re getting the maximum benefits out of your workout without causing injury.
Perform: 10 to 15 reps
Complete: 1 to 3 circuits
Rest: 30 to 60 seconds between circuits
Swing
Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent. Hold a kettlebell using a two-handed, overhand grip on the horns (or handles), arms extended straight down in front of you. Keeping a neutral back, send hips back until the kettlebell is between and behind your legs. Squeeze glutes to thrust hips forward and swing the weight up to chest level. Allow the weight to swing back between your legs, sending hips back and allowing knees to bend slightly. Repeat.
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Sumo Pull to Press
Grab a kettlebell by the horns and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Send hips back to squat down and place the kettlebell on the floor between your feet. Straighten legs and stand up, lifting the weight to chest height. Flip your grip by grabbing the sides of the horns, then push the kettlebell straight overhead. Lower it to your chest; grasp the top of the handle, and return to start. Repeat.
Single-Leg Deadlift
Do it: Starting standing and hold a kettlebell 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 kettlebell 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. Return to the starting position. Repeat for a full set then switch sides.
Men's Health 20-Minute Kettlebell Workouts To Get You Shredded
All Images: Julia Hembree Smith
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. When she’s not racing at a velodrome, or scrolling through Instagram, you can probably find her at a local hockey game.
