At Speed Factory we are always looking for the most effective ways to improve athletic performance with the least amount of time spent training. The kettlebell is one of the most effective tools we’ve found to make great fitness and strength gains. To be a better cyclist you need to have a body that functions as a unit and full body kettlebell movements are unique in the load they create without having to devote much training time each week.
First let’s cover what a Kettlebell is. It’s a cast iron cannonball with a handle. It’s about as old school as you can get for a conditioning tool but used properly it is one of the most effective forms of cross training for cyclists. It’s hard to wrap your head around but tossing a steel ball around will make you a better hill climber faster than just about anything else. I will get into explaining why it works more efficiently than other forms of training but in the end the why doesn’t matter as much as the fact that it just works.
The key kettlebell exercises, swings, cleans and snatches, are explosive movements that build power and endurance. These movements are the easiest ballistic movements to learn to perform safely. All athletic performance is based in a powerful hip extension and nothing builds that quicker than working with kettlebells.
Because the center of gravity of a kettle bell is offset compared to a dumbbell you get more muscle activation when doing the same exercises. This means you get more training benefit from the same amount of exercise.
With a couple of different weight pairs of kettle bells you can perform tons of exercises without leaving home. Our Speed Factory Training System make use of the efficiency and ease of use of Kettlebells to strengthen the whole body of our cyclists and triathletes. Most of our workouts are only 10-20 minutes long so you don’t have the excuse that you don’t have time, particularly if you do them at home. The kettlebells are small enough to toss in the trunk to take on trips so you never have to be without them.
The great thing is you can start with just one KB to get started on super fitness. For women I suggest starting with a 20-25 lb and guys can start with 35 lb. You can add to your collection as you get stronger and want a greater challenge. Get some of your riding buddies together and you can to tough but short circuit workouts to build great fitness and torch off body fat.
We have Kettlebells available for order through the Kitchener and Cambridge Stores. Drop in the Cambridge store to see them in action in our Speed Factory Training Center.
The core exercises include:
- Renegade Rows
- Turkish Get-ups
- Bent Rows
- Sumo Deadlift High Pulls
You can find great instruction on Chronicles of StrengthYoutube channel. Just search the exercises on Youtube for other instruction.