Best cyclist kettlebell exercise

dec. 9th.

Yes, this is an electirc bike. However, you only get 28miles on a charge at 15miles per hour. That not "green" enough.

Training:

warmup: Battling ropes for 6 min.one handed.

C2 rowing; 30sec. work 30sec. rest for 12 sets

5 sets of 20 reps of heavy side swings with 2-24kg kettlebell.

50 reps of long cycle with 16kg kettlebells

Today I was thinking if you were a bicyclist in the winter and wanted a exercise that gave you metabolic and resistance activation, plus if you have limited time to train, then kettlebell burpees is the ticket. The body weight burpees or the prison exercise is well known, is a real killer exercise that produces results, assuming you can get you head into it so you can do 50-100 reps in one set. Now add my favorite tool the kettlebell with the burpee, is got to smoke the fittest of the gene pool.

When on a bike, you need good core or TVA stabilization, so you don't put too much weight on the hands and therefore fatigue the shoulders and upper back muscles. So if you have a good exercise that works the stabilization of the TVA and at the same time provide high grade metabolic activation, the burpee-kettlebell high pull will do it all for you.

I saw a picture of one young lady doing a similar exercise with a single small kettlebell, which can be hazardous as you become fatigued and loose your balance when the push up is performed on the handle. Since this is a high speed ballistic exercise, you should use two kettlebells so you don't break a couple of fingers with a small foot print.

The exercise goes like this: start with 2 moderate weight kettlebells on floor so it does not become a deadlift. Squat down and grab the handles in a pronated position(better stabilization) and thrust the legs to full extension(TVA activation). Do a good push up off the handles and return to a squatting position. from the squat, pull the two kettlebells quickly up to shoulder height upward and slightly back. return the kettlebell back to the floor for rep one.

you have to pace your self as you will get gassed quickly depending on speed and weigh used. Anyway don't look at your heart rate monitor as there will be some ugly numbers. As a kettlebell lifter, I use the clean at the top instead of the high pull that way if I need a little rest its done standing with kettlebell in the rack postion.