1 KB + 3 Exercises = Faster Rider

This video goes along with my July article in Decline Magazine and covers the 3 basic kettlebell exercises and how to get started using them to make you a faster mountain bike rider. You can find out how to put these exercises into a mountain bike specific workout plan with my MTB Kettlebell Conditioning Program.

-James Wilson-

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WordPress Comments:

  1. Don says:

    What weight KB do you use? Thanks.

    Reply • August 17 at 4:16 pm
  2. Greg W says:

    Great Video James. Simple is definitely better for me! What sized KB were you using?

    Reply • August 18 at 11:08 am
    • bikejames says:

      16 kilos in the video, I use a 24 kilo most of the time.

      Reply • August 18 at 2:18 pm
  3. M. Griffin says:

    great stuff!

    i dont have access to kettlebells:-(

    holding a db in the proper position for the goblet squat is awkward – i put my palms under one end and support it as a capital Letter i – it ends up with the plate end much closer to my chest than the kb is to yours in the video.

    what do recommend?

    Reply • August 19 at 5:50 pm
    • bikejames says:

      To be honest I recommend investing in a kettle bell, you simply won’t be able to get as much from these exercises using dumbbells. Using DBs is going to be a compromise and more awkward that KBs, there is no real way to get around that. You can get a 16 kg KB for $55, including shipping, from right now (they have a sale going on right now).

      Reply • August 20 at 9:13 am
  4. Rob says:


    I have performed these exercises in the past, but watching your video has allowed me to improve my technique on all three exercises. Thanks for sharing your knowledge and providing excellent coaching!

    Reply • August 21 at 9:36 am
    • bikejames says:

      You’re welcome, glad I could help…

      Reply • August 21 at 4:39 pm
  5. Andy says:

    James, if you do release a KB only program I’ll certainly be grabbing a copy. I’ve just recently invested in some kettle bells and using some of your exercises here and they are fantastic. Keep up the great posts!!!

    Reply • August 22 at 3:54 am
  6. Benjamin says:

    Just ordered a KB of 10kgb (couldn’t find a heavier one here in Europe for a decent price).
    2nd time I see these kind of excercises. Armstrong did them as well 🙂

    I’ll be doing these in the future, great post !

    Reply • January 9 at 6:14 am
    • bikejames bikejames says:

      Thanks, glad you liked it.

      Reply • January 9 at 10:49 am
  7. Markus says:

    James, if I can only buy one KB…how to choose the right weight? I have access to DBs. Is there a way I can use a DB to select the right weight? [I am relatively strong; 6’2″/155lbs] Thanks.

    Reply • March 5 at 6:24 am
    • bikejames bikejames says:

      I recommend a 16 kg kettlebell for guys and a 12 kg kettlebell for women as a good starting weight if you are new to kettlebell training.

      Reply • March 5 at 8:52 am
  8. Sam says:

    Hi James, I can’t order a KB (16kg) in Canada with
    Can you help me ?

    Reply • July 4 at 9:41 pm
    • bikejames bikejames says:

      Not sure, try calling them directly or google kettlebells shipped to Canada.

      Reply • July 5 at 2:57 pm
  9. Mark says:

    Hi James,

    Which one of your programs would you recommend if I’m just getting one (to start with, may get more later)?
    I’m in generally good shape but have been doing too much cardio and too little strength.

    I have a gym in my building that has dumbbells etc. but no kettlebell. I could get one though, is this the one you use?

    Thanks a lot

    Reply • July 27 at 12:35 pm
  10. Mesteken says:

    Your site was reffered me on polish forum
    I found on your site many great information. But of course I have one question. How many sets and reps of goblet squat and swing should I do with 12 kg kettlebell to increase my endurance? I know that answer to this question is not easy because everyone is different but I’m total beginner and I had no trainings ever. It will great if you give me approximately how much reps and sets are you recommend to do for young, ordinary man.

    Reply • August 26 at 7:25 pm
    • bikejames bikejames says:

      If you have not had any training before I would strongly suggest starting with my MTB Kettlebell Conditioning Program. It is designed to teach you the basic exercises while also getting a good workout in. I really think you’ll get more out of it than trying to just do a few sets of swings and goblet squats, you can lean more about it here:

      Hope this helps, remember that a single workout isn’t a program and if you want to see real improvements then having a road map like this program will really help.

      Reply • August 27 at 12:24 pm
  11. Ivar Chhina says:


    I’m not seeing your workout for these 3 KB exercises in the July 2012 issue of Decline. That has your “Bodyweight and Loaded Exercises” article. Can you check and let me know which one it’s in? Thanks.

    Reply • September 10 at 11:57 am
    • bikejames bikejames says:

      May want to check with Decline, I am not sure exactly when they ran my articles and go off the schedule they gave me.

      Reply • September 10 at 2:28 pm

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