3 Steps to Fix Your KB Swing for Mountain Biking

The kettlebell swing is one of the best exercises you can do to improve your riding but only if you are doing it right. Here are some ways to fix your swing to get more out of it in the trail.

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  1. Christopher Kelly says:

    My gym doesn’t have kettlebells. Can dumbbells or something else work as well?

    Reply • December 14 at 11:40 am
    • bikejames says:

      You know, I used to say yes and while you can do a decent swing with a dumbbell, the more I get into this the more I think that KBs offer feedback and results that DBs don’t. I’d suggest investing in a single 16 kilogram kettlebell, you’ll be able to use it for a lot of exercises and you’ll have it forever. It is one of the best investments you can make in your training…besides one of my programs, of course 😉

      You can find the KBs I use at this link:

      Reply • December 16 at 11:03 am
  2. David Sann says:

    Thanks for these tips. I’ve been concerned about doing the KB Swing with incorrect form. Your progression exercises will be very helpful. The leg progressions you published recently were great too.

    Reply • December 14 at 4:55 pm
  3. electric says:

    Box squats remind me of the dead-lift movement. Seem to have the same sort of butt back starting point.

    You’re right about learning to use and push with those hips James, of course you know that but there is much more power available there. It is surprising.

    If there was one thing i see wrong with all the bunny-hopping it’s the lower-back pulling up stuff, instead of packing those shoulders, driving forward with the hips and saying hello to the stem! Oh yeah, what i just mentioned, plus people learning to pull-up with clipless. I once had somebody tell me I should lose the flats because then I wouldn’t have todo all that silly BMX stuff! Sure, OK! 🙂

    Reply • December 14 at 6:31 pm
  4. John (aka Wish I Were Riding) says:


    I’m interested in getting maybe 2 kettlebells. I’m not very strong in my arms. I’m worried that a 16kg kettlebell might be too much for certain movements like the Turkish Getup. However, I’m willing to bet I could do a lot more weight when I do a 2-handed swing. What weight would you suggest for doing swings, and would you recommend a lighter than 16kg for moves with a single arm?


    Reply • January 30 at 9:42 pm
    • bikejames says:

      I totally agree. I suggest getting a 12 kilo for TGUs and upper body pressing and a 16 kilo for progressing those exercises and for swings.

      Reply • January 31 at 9:07 am

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James Wilson
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James Wilson