When you think of kettlebells, it’s almost impossible not to think out the kettlebell swing. After all, it’s one of the most popular exercises to do with this piece of equipment. But there’s so much more you can do with a kettlebell to improve your strength and power.
“Kettlebells offer a ton of versatility in a compact package,” says Kurt Ellis, C.P.T,. C.S.C.S., P.E.S, owner of Beyond Numbers Performance in New York City. “Whether your goal is to improve strength, aerobic capacity, or even athletic development, kettlebells allow you to work on multiple fitness qualities.”
But, that doesn’t mean you need to cross the swing off your exercise list. After all, it’s a simple and effective exercise that can help you build power and explosiveness through your posterior chain (the muscles that run from the back of your shoulders all the way down to your heels).
That’s why you’ll still find a swing in this kettlebell workout Ellis designed. But it’s only one exercise in a routine that’s been specifically sequenced to improve your overall cycling performance, be it better posture in the saddle or a more powerful pedal stroke. Ellis recommends incorporating it into your strength training routine two to three times per week.
How to use this list: Perform the circuits sequentially, following the prescribed number of reps and rest periods for each circuit. You’ll need light, medium, and heavy-weight kettlebells. Ellis demonstrates each exercise so you can learn proper form.
Warmup
1. Goblet March
Why it works: Strengthen you hip flexors and build your single-leg stabilizer muscles with this move, which also improves hip extension for better pedal stroke efficiency.
How to do it: Using a medium or heavy kettlebell, start by cleaning the kettlebell into a goblet position (both hands on the handle with handle facing up, kettlebell in front of chest). Lift one leg off the ground to form a 90-degree angle at the hip. Lower leg back to start and repeat on other side. Continue alternating legs for 20-45 seconds. Do 2-4 sets.
Power Circuit
Rest for up to 2 minutes between sets and 1 minute between exercises. Once you’ve completed all sets of this circuit, rest for up to 2 minutes before moving onto the strength circuit.
1. Kettlebell Clean
Why it works: Build total-body power and improve coordination between your upper and lower body. This leads to enhanced efficiency on your rides.
How to do it: Align a medium or heavy kettlebell on the floor in between feet (it can rest anywhere between the middle of ankle and foot). Hinge at hips, by sending butt straight back, and grab the kettlebell handle with two hands, palms facing down. This is the starting position. “Clean” the kettlebell by aggressively lifting it off the ground using legs for power and shrugging to pull the kettlebell upward into a goblet position (arms bent, both hands on the handle with handle facing up, palms facing each other, kettlebell at chest). Pause before returning the kettlebell back to start position. Do 3-7 reps (lower reps for a heavier weight) for 2-4 sets.
2. Kettlebell Swing
Why it works: As mentioned, this traditional move builds power and explosiveness through the posterior chain to improve power and efficiency that will help you with speed and climbing.
How to do it: Align a light or medium kettlebell on the floor, about an arm’s length away. Hinge at hips, sending butt straight back, and grab the kettlebell handle with two hands, palms facing down. Tip the kettlebell handle toward you. Start the swing by hiking the bell between the legs. Squeeze glutes, drive feet into floor, and aggressively extend hips to allow the kettlebell to pass back through the legs and up to a floating position in front of the body at chest level, with both arms fully extended. Let gravity bring the bell back down in-between legs as you inhale and repeat. Repeat for 5-10 swings (lower reps for a heavier weight) and 2-4 sets.
Strength Circuit
Rest for up to 1 minute between sets and up to 30 seconds between exercises. Once you’ve completed the entire circuit, break for 1 minute before moving onto the final conditioning circuit.
1. Kettlebell Deadlift
Why it works: Strengthen your glutes and hamstrings—the power providers of your pedal stroke.
How to do it: Align a medium or heavy kettlebell on the floor in between feet. Hinge at hips, sending butt straight back, and grab kettlebell handle with two hands, palms facing down. Keeping core engaged, spine neutral, and weight in heels, drive feet into floor and extend hips to stand up, engaging glutes and lifting the kettlebell. Hinge at hips and slowly lower back down. Repeat for 8-12 reps. Do 2-4 sets.
2. Kettlebell Tempo Goblet Squat
Why it works: Strengthen the lower body and upper back to improve posture in saddle. You’ll also target your quads, another power provider.
How to do it: Start standing with feet hip-width apart, toes turned slightly out. Using a medium or heavy kettlebell, clean the kettlebell into a goblet position (both hands on the handle palms facing each other, with kettlebell at chest). This is your starting position. Slowly lower into a squat, taking 3-5 seconds to do so, supporting the weight so it stays above your chest line (don’t let the weight or your chest drift forward). Pause for 3-5 seconds at the bottom of the squat, then drive through feet to stand back up. Repeat for 8-12 reps. Do 2-4 sets.
3. Kettlebell Supported Row
Why it works: Strengthen the mid and upper back to improve posture and decrease back pain on rides.
How to do it: Start in a split-stance position: right leg in front, knee bent at 90 degrees; left leg extended back with a slight bend at knee. Rest right forearm on front (right) thigh. Place a medium-weight kettlebell on the ground to the left of front (right) foot. Keeping core tight and spine neutral, grab the kettlebell handle with the left hand. Pull the kettlebell up toward bottom rib on left side. With control, straighten arm back down. Keep shoulder packed down and back the entire time. Repeat for 8-12 reps. Do 2-4 sets.
Conditioning Circuit
Rest for up to 40 seconds between sets and up to 20 seconds between exercises.
1. Kettlebell Clean Alternating Reverse Lunge
Why it works: Build power and single-leg strength for sprints and improved pedaling mechanics.
How to do it: Using a medium or heavy kettlebell, start by cleaning the kettlebell into a goblet position (both hands on the handle, with kettlebell at chest). Step one foot back into a reverse lunge position, keeping a 90-degree bend at hip, knee, and ankle. Keeping core engaged, drive through feet to stand back up. Repeat on other leg. Lower kettlebell back to the ground before repeating the lunges. Do the entire sequence for 8-12 reps on each side. Do 2-4 sets.
2. Alternating Split-Stance Single-Arm Kettlebell Swing
Why it works: Build your single-leg stability and coordination with this advanced move. One caveat: You should be able to do a regular kettlebell swing before trying this advanced variation. If you’re still working toward a powerful swing, stick with that for this exercise.
How to do it: Start in a staggered stance position, left heel lifted with toes lined up with right heel, knees slightly bent. With a medium or heavy kettlebell in left hand, hike the kettlebell between legs, then quickly drive through feet and extend hips to allow the kettlebell to pass back through the legs and up to a floating position in front of chest. When the bell is at about shoulder height, transition it to right hand and switch stance, so right foot is slightly behind the left. Continue alternating for 5-10 swings per side. Do 2-4 sets.
Samantha Lefave is an experienced writer and editor covering fitness, health, and travel. She regularly interviews pro athletes, elite trainers, and nutrition experts at the top of their field; her work has appeared in Runner's World, Bicycling, Outside, Men's Health and Women's Health, Cosmopolitan, Glamour, and more.
