The best kettlebell exercises for cyclists: how this strength training could work for you

Four kettlebell exercises to build a strong core, prevent injury and keep you cycling long into old age

In December of 2020, I got in a life-changing car accident. I broke two bones in my foot, four ribs and, most notably, my patella. At the time, the agony was excruciating but it ended up filling me with a sense of gratefulness that I had never felt before.

Even though at the time I couldn't walk, I was overjoyed to be breathing. Every leaf on every tree was beautiful, and the time spent with my family while recovering is something I was thankful for every day.

Physical therapy was the most exciting part of my day and I attended sessions three times a week. I enjoyed the small progress I made and looked forward to working on the complicated path back to walking. We take it for granted every day, but walking is surprisingly complex. It takes a strong core, balanced hamstrings and quads, and ankle flexion. The doctors told me they didn't know if I’d ever be able to properly walk again, let alone run. But I started running six months after the accident, and I slowly returned to cycling in 2022.

During rehab and the ever since, kettlebell training has been integral to regaining my strength and, ultimately, getting me back to walking, running and cycling. Kettlebells are also my favorite for exercise because the movements are simply more fun than regular dumbbell movements. These movements also come with a distinct set of physical benefits which any cyclist can benefit from.

To learn the best kettlebell exercises specifically for cyclists, I talked to cycling coach Art O’Connor of WUKAR training. O'Connor raced mountain bikes for the Sobe-Cannondale team in the 1990s and has coached the likes of Keegan Swenson and Sofia Gomez Villafañe.

The biggest advantage of kettlebells for cyclists, in his opinion, is that they come in kilogram increments, meaning that you need to "master the weight before moving up. Mastering your progression is important and can take a lot of the guesswork out of your training."

Here are four essential kettlebell exercises for cyclists and their benefits. These basic movements help create a more dynamic, fun weight room experience, build strength, prevent injury and help keep you cycling long into old age.

Core strength is essential for injury prevention, stability and cycling efficiency. All kettlebell exercises require core strength because you’re operating under a load - the same as you are in cycling. It's the core that keeps the body stable and good core strength provides a solid platform to push from while on the bike.

Try the dead bug exercise without a kettlebell, to master the movement before adding the weight. This exercise requires you to hold a kettlebell above your face, so make sure you start with a small weight and don't increase until you feel you’ve mastered the movement at that weight.

The kettlebell swing is the granddaddy of all KB exercises. It works your posterior chain, and it's essential to work your hamstrings and glutes in the quad-heavy sport of cycling. Balancing the strength in your muscle groups is one of the best things you can do for injury prevention and longevity.

While Kettlebell swings seem simple, the movement is a bit complex and good form trumps heavy weight. Here's how to achieve good form:

O'Connor likes to say that cyclists have "angry, short hip flexors," when compared to other athletes. Sitting all day to then go sit on your bike makes your hips tight and stiff. The cossack squat is aimed to relieve some of that by engaging your medial glutes, your main external rotators. If you see a buddy with knees pointing in towards their top tube, it's a sure sign they have tight hip flexors, O'Connor commented. The Cossack Squats will help with that.

Try this exercise without kettlebells before using weight.

Bulgarian split squats are an exercise that everyone hates, but they love what they do for them. They are great for addressing single leg imbalances—an important concern for any cyclist—and building your glute strength. They’re a lot like lunges but hurt more.

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Charles Miller is an outdoor industry writer based in Salt Lake City. He is an avid cyclist, climber, fly fisherman and whatever else he can do to get outside. His work has been published on People for Bikes, Backpackers.com, Wuruwool.com and others.