Get a free copy of my new MTB Kettlebell Conditioning Program

I’ve been threatening to do it for almost a year now and I finally got myself organized enough to pull it off…tomorrow I will be releasing my first all new program in 3 years, the MTB Kettlebell Conditioning Program.

If you’d like a chance to win an advance copy of the program just leave your favorite kettlebell training exercise and why you love it in the comments of this post. I’ll be holding the drawing tonight and announcing the winners tomorrow so don’t wait!

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WordPress Comments:

  1. Jon Downey says:

    My favorite kettle bell exercise is the Turkish Get Up because it works many of the major muscle groups, especially the core. I feel so much more coordination and quickness when doing them regularly.

    Reply • September 14 at 11:55 am
  2. James:
    My favorite kettle bell exercise is the kettle bell throw. It is my favorite kettle bell exercise, because I believe it replicates some good functions of riding a mtb as noted below:

    1. The hip extension to begin the movement of the kettle bell is a perfect functional exercise for pedaling. To vary the exercise, I will split my stance to simulate a pedal platform.

    2. The downward motion of the kettle bell simulates the drop of a mtb when pinning a sick downhill or big drop.

    3. I really like the easiness of doing this exercise one handed.

    Thank you for this opportunity! I am a huge fan!

    Reply • September 14 at 11:59 am
  3. Dave B. says:

    I will just buy it! Been waiting for something like this!

    Reply • September 14 at 12:03 pm
  4. Chris says:

    The swing! Why? Full body workout; and because I don’t have an awesome kettlebell conditioning book to teach me more awesome workouts! Keep up the good work James!

    Reply • September 14 at 12:10 pm
  5. Larry Martinez says:

    Just bought some kettlebells last week, so the TGU because it’s the first kettlebell training exercise i have tried. Would love to get this seeing how I am just starting out. Thanks for coming up with the new program.

    Reply • September 14 at 12:20 pm
  6. MtbNick says:

    The kettlebell swing! b/c it forces me to focus on how I move like nothing else.

    Reply • September 14 at 12:46 pm
  7. Peter O'Lochlann says:

    Squat flip clean – one exercise with alot of movements that keeps you focused.

    Reply • September 14 at 1:56 pm
  8. Geoffrey says:

    I’m all about swings. Losing focus means sloppy form, so it teaches to stay focused WHILE I get stronger. πŸ™‚

    Reply • September 14 at 2:00 pm
  9. Greg W says:

    I like swings or rather I like its all in one approach.

    Reply • September 14 at 2:19 pm
  10. Medio-core says:

    Definitely the TGU. It has improved my shoulder stability a ton this season.

    Reply • September 14 at 3:10 pm
  11. Amir Hermelin says:

    my favorite kettle bell exercise is the swing because it’s easy to do while watching bike vids πŸ™‚ and seriously that means I can work on it for a while without getting bored or cutting down the exercise time. I also like it for the added benefit of working on core movement and hip mobility (somewhat of a weak spot for me)

    Reply • September 14 at 3:24 pm
  12. Pat O says:

    The goblet squat and swing are two favorites… and without this site I would still be doing the swing incorrectly (was essentially doing a squat + front raise). Both of these moves have given me improved stamina and durability when riding long downhill sections that would previously cause fatigue and lower back pain later in the day.

    Reply • September 14 at 3:45 pm
  13. Anthony says:

    Hi James,

    Have never done kettle bells before, can’t say I have a favorite exercise. I watched your Decline video and was planning to try them out: A copy of your program would go a long way. πŸ™‚

    Reply • September 14 at 4:10 pm
  14. Matt says:


    The swing is king. Simple and effective.

    Reply • September 14 at 5:03 pm
  15. Erin says:

    I like swings because they are explosive and require body control, timing and balance.

    Reply • September 14 at 5:03 pm
  16. Ryan W says:

    My favorite is a cross body single leg dead lift, where you hold the bell in the opposite hand of your weighted foot. This lift is great because you get the hip and lower back work as well as use your core to fight the rotational pull of the kettle bell. In one exercise I get balance, core, and hips. The trifecta for MTB.

    Ryan W

    Reply • September 14 at 5:51 pm
  17. Chris M says:

    I just bought my first kettlebell last week, was going to start doing the DB Combo 3.0 workout (didn’t buy the kettlebell for that) this week. Now theres a workout for the KB, very nice.

    Reply • September 14 at 6:23 pm
  18. Jamie Maillet says:

    I like Kettlebell swings. The reason I like them is that I now feel that I am doing them correctly after having watched the videos on this site. Before I started using some of the workouts here I was following another program that also used KB swings in alot of their workouts. The problem was that there was never a detailed explanation that described not only how to do them but how the movement should “feel” as you do it and as it turned out I wasn’t doing it right before now because I didn’t understand the movement and what it was supposed to be doing for me. I’m hoping that I will eventually be able to have this comfort level and understanding of the TGU and Goblet squat as well but I have only bee following this site and the workouts on it for about a month so I’m still practicing the movements while watching and listening to the movements. thanks James for doing these videos and offering great advice on your site. I have already seen a difference on the trail.

    Reply • September 14 at 6:54 pm
  19. Jonas says:

    Easy: Turkish Getup!! Such a classic looking strength exercise with a killer name, scares my non-strength training team mates, and makes me super strong on the bike.

    Reply • September 14 at 7:21 pm
  20. Andy says:

    Kettle bell swing! Keeps me from slouching. Keeps me focused on power/movement in the hips and stability in the back.

    Reply • September 14 at 9:52 pm
  21. vlad says:

    I have never done any kettlebells exercises, and that why i would like to try this program. To train in diffrent way that i have been used to, and to make a fresh start. Thanks for considering me πŸ˜‰

    Reply • September 14 at 11:40 pm
  22. Swings! they’ve added tons of strength to my legs/core and I’m a much stronger rider because of them.

    Reply • September 14 at 11:55 pm
  23. hiasn says:

    TGU because it started a process of learning that changed my whole approach to training. Functional Training is still fairly unknown in germany.

    Reply • September 15 at 4:38 am
  24. Peter mckay says:

    Don’t own any but would like to particularly as part of my recovery from knee surgery. This sounds like it may be a good place to start.

    Reply • September 15 at 4:53 am
  25. Elbow says:

    I like the Turkish Get Up. It incorporates a full body movement to complete.

    Reply • September 15 at 4:53 am
  26. Jay P says:

    +1 to the swings. When I do them I just feel powerful. After a good set I feel cardiovascular drained and my lower back feels worked as well. Also doing them infront of a mirror with no shirt on really shows off the core musculature.

    Reply • September 15 at 5:38 am
  27. Geoff says:

    Turkish Get Up – it took me quite a whil to really master it, but I love feeling the tension throughout my body when I execute it properly. Looking forward to the new program!

    Reply • September 15 at 6:47 am
  28. Paul N says:

    My vote is for the Turkish Get Up (TGU).

    It is an exercise that works the entire body at once.

    It has really helped me work on improving my shoulder stabilization in my weak shoulder.

    Your heart rate really gets pumping after doing several TGU in a row with a good sized KB.

    Reply • September 15 at 6:49 am
  29. Rob says:

    My favorite kettle bell exercise/workout is the swing breath ladder. So simple yet so demanding.

    Reply • September 15 at 7:56 am
  30. Eric says:

    Squat to overhead press with two KBs. The most fun way I’ve found to do squats.

    Reply • September 15 at 8:20 am
  31. andrew brautigam says:

    The KB Swing, fosho.

    Reply • September 15 at 8:23 am
  32. Nola says:

    Nice James! I have actually never learned how to use a kettle bell. It’s something I would love to learn and incorporate into my at home work outs. From a lot of other folk’s comments, sounds like the Turkish Get Up is an amazing exercise…one that would be fantastic to learn!

    Reply • September 15 at 8:24 am
  33. Sean Kelly says:

    I LOVE doing the Kettlebell Clean and Press. After a shoulder surgery that removed my bursa this exercise has increased my shoulder stability making mountain biking much safer and more enjoyable for me. The explosive move of this exercise coupled with the advanced coordination it requires has made me really fall in love with kettle bell training.

    Reply • September 15 at 9:11 am
  34. shane says:

    I would have to say the swing. Explosive, dynamic. If I only have time to do one exercise its the swing.

    Reply • September 15 at 9:19 am
  35. Darin says:

    The TGU and the swing 5 minutes each then repeat 3 or four times…I will definetly buy the program…

    Reply • September 15 at 10:58 am
  36. Bethel Barrett says:

    James, your kettle bell seminar last Wed night was the most professionally demo of why, what and how I have ever seen. Things like P90x and others are pale in comparison. I really like how you demo’d ‘clearly’ the mistakes one can make and broke down the complicated moves. You are my motivation and hope in which a 56 year old biker with only 2 years of experience will have a chance to truly enjoy this new found sport. Bless you !

    Reply • September 15 at 11:15 am
  37. Douglas Bearhair says:

    I may not have the best bike one can have. I may not have the luxury of biking on the most magnificent trails one can find. But, I have found a one of a kind instructor and instruction one can ever get. Thanks James for your passion and insight into a method to make us better drivers !

    Reply • September 15 at 11:25 am
  38. Brian Coppock says:

    My favorite kettle bell exercise is the swing because after doing a good workout with swings my legs feel so strong that I feel like I could break a cassette just from my leg power.

    Reply • September 15 at 11:42 am
  39. Dan Wolfe says:

    The Turkish Get-up. It works more in one exercise than anything else. James did a post some time back about the five essential exercises for mountain biking. They were the Get-up, Single Leg Deadlift, Push-up, Chin-up and the regular deadlift or a swing.

    If you do nothing but these 5 exercises, you are covering most everything. If you do just the Get-up, you are getting more in one exercises than a lot of more complicated programs give you with multiple exercises.

    A favorite workout of mine lately is foam rolling (although I am using a piece of 4 inch PVC), 5 rounds of Yoga sun salutes, 10 total reps of Get-ups on each side working up in weight, 2 work sets of 5 single leg kettlebell deadlifts and then 2 sets of chin-ups. On alternate days, I like to do swings, push-ups and goblet squats for rounds.

    Anyway, the get-up is the base. If you can do the get-up well, you can also do well with a lot of different exercises. You may be able to do other exercises well, but still suck at the get-up.

    Reply • September 15 at 12:15 pm

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