Kettlebell Swings are a great exercise for bike fitness, especially for downhill riders! They help you really focus on hinging properly at the hips and get your hamstrings strong for those long descents out of the saddle. If you do not own a Kettlebell have no fear! I have done this with a lighter one piece dumbbell (not the bar type where you can add weight to it) --just wrap your hands around one end of it and swing it. A kettlebell does make it easier, but you don't absolutely need it.
How to Do it:
This article in Men's Health has a really great video that will help you with the proper form: http://www.menshealth.com/fitness/eow-kettlebell-swing
The Challenge:
Do 3-4 sets of 15-20 swings with a 30 sec rest between sets. Make sure to pay attention to your form. If you've never done these before, your butt is gonna be a bit sore tomorrow! Gettin' those hammies strong!
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