# Kettlebell Programs for mtb **URL:** \ **Category:** Training\ **Tags:** strength-training\ **Created:** [November 6, 2020, 11:29am UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161 "2020-11-06T11:29:51Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![S376B](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/s376b/32/7721_2.png) [@S376B](https://www.trainerroad.com/forum/u/S376B)\ **Post date:** [November 6, 2020, 11:29am UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/1 "2020-11-06T11:29:51Z")
Looking for recommendations for kettlebell programs for mountain bikers. I ride mainly trail and all mountain. Currently in my first sweet spot base and progressing from build to speciality but April 2021 for start of the season. I don’t race but looking for a program to compliment my riding and reduce injury. Looking for training I can do at home during lockdown. I have a 12, 16 and 24kg Kettlebell and am competent in the basic movements e.g swing, clean, snatch , TGU Has any tried Ben Plenge MTB Strength Factory? Or Bike James Kettlebell Programme? ---
**Author:** ![Ultrawolf](https://avatars.discourse-cdn.com/v4/letter/u/ecd19e/32.png) [@Ultrawolf](https://www.trainerroad.com/forum/u/Ultrawolf)\ **Post date:** [November 6, 2020, 2:55pm UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/3 "2020-11-06T14:55:48Z")
I do a lot of kettlebell work in my strength training some great exercises for power and strength are: kb thrusters kb goblet squats kb swings kb single arm snatch kb single leg squat kb step ups I don’t do Turkish get ups simply because I don’t like the sustained shoulder stress and i have had bursitis in my left shoulder in the past. ---
**Author:** ![joeypurple7](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/joeypurple7/32/69245_2.png) [@joeypurple7](https://www.trainerroad.com/forum/u/joeypurple7)\ **Post date:** [November 6, 2020, 3:29pm UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/4 "2020-11-06T15:29:08Z")
Look up Dialed Health. He has structured programs you can pay for, but follow his Instagram and find an endless supply of MTB-specific KB movements and workouts. ---
**Author:** ![Slowsher](https://avatars.discourse-cdn.com/v4/letter/s/3d9bf3/32.png) [@Slowsher](https://www.trainerroad.com/forum/u/Slowsher)\ **Post date:** [November 6, 2020, 3:56pm UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/5 "2020-11-06T15:56:22Z")
I like Steve Cotter’s material. His Extreme Kettlebell DVDs aren’t exactly recent and it shows in the production, but the content is still excellent IMO. ---
**Author:** ![sanmgon](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/sanmgon/32/48893_2.png) [@sanmgon](https://www.trainerroad.com/forum/u/sanmgon)\ **Post date:** [November 7, 2020, 3:34am UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/6 "2020-11-07T03:34:55Z")
How do You do ‘single leg squat’ with KB? The pistol technique? I tried but it is very difficult to me ---
**Author:** ![S376B](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/s376b/32/7721_2.png) [@S376B](https://www.trainerroad.com/forum/u/S376B)\ **Post date:** [November 7, 2020, 7:45am UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/7 "2020-11-07T07:45:02Z")
Thanks, how do you combine these exercises into a workout? It’s the building of a program that I’m finding most difficult. ---
**Author:** ![S376B](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/s376b/32/7721_2.png) [@S376B](https://www.trainerroad.com/forum/u/S376B)\ **Post date:** [November 7, 2020, 7:46am UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/8 "2020-11-07T07:46:30Z")
Thanks, I listen to the dialled health podcast and follow his social media. Unfortunately he doesn’t offer a kettlebell programme, just a few individual workouts. ---
**Author:** ![Ultrawolf](https://avatars.discourse-cdn.com/v4/letter/u/ecd19e/32.png) [@Ultrawolf](https://www.trainerroad.com/forum/u/Ultrawolf)\ **Post date:** [November 7, 2020, 9:54pm UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/9 "2020-11-07T21:54:19Z")
I put my foot behind me on a box jump or weight bench and grasp two kettle bells by the handle and then lower myself until the bells are touching the floor and then return by straightening my leg. the rearward leg simply holds still for balance with the top of my toes flat on the bench/box. ---
**Author:** ![Ultrawolf](https://avatars.discourse-cdn.com/v4/letter/u/ecd19e/32.png) [@Ultrawolf](https://www.trainerroad.com/forum/u/Ultrawolf)\ **Post date:** [November 7, 2020, 9:54pm UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/10 "2020-11-07T21:54:58Z")
![124367623_485600995673743_1486009548213240507_n](https://global.discourse-cdn.com/trainerroad/original/3X/2/0/2044dba2a407af010ddafa56466620e1e4920c84.jpeg) this is my program ---
**Author:** ![DMcDougall](https://avatars.discourse-cdn.com/v4/letter/d/dfb087/32.png) [@DMcDougall](https://www.trainerroad.com/forum/u/DMcDougall)\ **Post date:** [November 8, 2020, 3:39pm UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/11 "2020-11-08T15:39:32Z")
This guided workout was posted on Pinkbike today by him > **[Video: Guided Kettlebell Workout with Dialed Health - Pinkbike](https://www.pinkbike.com/news/video-guided-kettlebell-workout-with-dialed-health.html)** > > Dialed Health offers a kettlebell workout you can do from your own home over the off season. ---
**Author:** ![ChefAcB](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/chefacb/32/144835_2.png) [@ChefAcB](https://www.trainerroad.com/forum/u/ChefAcB)\ **Post date:** [November 8, 2020, 4:18pm UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/12 "2020-11-08T16:18:04Z")
I do this for a month then switch up moves and sets/ reps ![image](https://global.discourse-cdn.com/trainerroad/original/3X/3/f/3fbc11fe19197db302d04e06e1c0b5d7d1952caf.jpeg) ---
**Author:** ![Magnus\_Smarason](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/magnus_smarason/32/18177_2.png) [@Magnus\_Smarason](https://www.trainerroad.com/forum/u/Magnus_Smarason)\ **Post date:** [November 8, 2020, 7:01pm UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/13 "2020-11-08T19:01:37Z")
I am following Pavels program from simple and sinister. Basicly warmup, add flexibility and mobility then 100 one arm swings 50 each side 10 reps per set and almost a full recovery between sets anti glycolic i believe its called 10 turkish get ups focus on perfect motion Repeat until strong Started with a 16kg bell in both now doing it easily with 26kg gyms are closed so I can’t start working with a heavier bell. I find the program highly effective and have seen many positive benefits after 31 sessions. ---
**Author:** ![Timrharris](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/timrharris/32/38870_2.png) [@Timrharris](https://www.trainerroad.com/forum/u/Timrharris)\ **Post date:** [November 11, 2020, 12:49am UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/14 "2020-11-11T00:49:06Z")
I like contralateral swings (I think that’s what they’re called) lots of bang for your buck in this movement. It’s basically a split leg single arm swing. So if your right foot is forward you swing with your left arm. Good for the posterior chain and grip. Also, tempo waiters squats for eccentric knee flexion and anti rotation. As far as implementation I pyramid. So if I’m in a base cycle I’ll start very conservative and increase sets and reps through weeks 1-2-3 then work my way back down during weeks 4 and 5. Deload on the weights and bike at the same time. For a build/specialty cycle the same. Build during weeks 1 and 2, back off a little on week 3, deload. maybe with a little more caution since bike fitness takes priority. ---
**Author:** ![Owenbrown](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/owenbrown/32/12895_2.png) [@Owenbrown](https://www.trainerroad.com/forum/u/Owenbrown)\ **Post date:** [November 11, 2020, 12:55am UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/15 "2020-11-11T00:55:52Z")
Just do about 100 swings, 25 goblet squats, and a few presses, a few times a week. Take a look at Dan John’s work are lots of KB ideas. ---
**Author:** ![DocSavage](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/docsavage/32/19744_2.png) [@DocSavage](https://www.trainerroad.com/forum/u/DocSavage)\ **Post date:** [November 11, 2020, 3:43am UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/16 "2020-11-11T03:43:48Z")
Lee Likes Bikes has a specific MTB strength program book. On his site or Amazon. ---
**Author:** ![S376B](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/s376b/32/7721_2.png) [@S376B](https://www.trainerroad.com/forum/u/S376B)\ **Post date:** [December 5, 2020, 1:38pm UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/17 "2020-12-05T13:38:38Z")
Thanks Magnus How many days a week are you doing simple and sinister? What sort of volume of training are you completing? ---
**Author:** ![aaikins](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/aaikins/32/47871_2.png) [@aaikins](https://www.trainerroad.com/forum/u/aaikins)\ **Post date:** [December 5, 2020, 4:37pm UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/18 "2020-12-05T16:37:53Z")
Me too. Simple and sinister is great. ---
**Author:** ![Magnus\_Smarason](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/magnus_smarason/32/18177_2.png) [@Magnus\_Smarason](https://www.trainerroad.com/forum/u/Magnus_Smarason)\ **Post date:** [December 9, 2020, 2:20pm UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/19 "2020-12-09T14:20:52Z")
For the first couple of weeks i did it almost daily, after 40 sessions i am maintaining with 3 times per week, nordic ski season started so i try to balance out but i am very impressed with the program and think it has real benefits for cycling since it targets area us cyclist tend to neglect ---
**Author:** ![PhilippePhlop](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/philippephlop/32/25540_2.png) [@PhilippePhlop](https://www.trainerroad.com/forum/u/PhilippePhlop)\ **Post date:** [December 9, 2020, 2:33pm UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/20 "2020-12-09T14:33:03Z")
Even practicing TGU with a shoe on fist or water bottle has some benefits, I’ve managed to do a 50lbs tgu after down a certain program (my heaviest was 35lbs before that) But weight isnt necessary. After doing that 50lbs i got a 15lbs in order to have a lighter weight to do it for “reps” ---
**Author:** ![aaikins](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/aaikins/32/47871_2.png) [@aaikins](https://www.trainerroad.com/forum/u/aaikins)\ **Post date:** [December 9, 2020, 3:50pm UTC](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161/21 "2020-12-09T15:50:34Z")
I do it twice a week. I’ve been riding the other 5 days. In the simple and sinister book he says do it 6 days a week if it is your main thing, I believe he says 3 days if you are doing something else. I’ve still gotten stronger doing it 2 days per week though. If you are time limited, you can get a high return on only doing some kind of posterior chain movement (like swings) and a core/total body movement (like get ups). [Next page](https://www.trainerroad.com/forum/t/kettlebell-programs-for-mtb/46161.md?page=2)