Video: Guided Kettlebell Workout with Dialed Health

Nov 7, 2020
by Derek Teel  
Views: 8,256    Faves: 97    Comments: 3

With gym access being up in the air for most of the world, your Off Season training needs flexibility. It's important to have options for home workouts with limited or no equipment, in case your full gym plan is interrupted. Dialed Health (http://dialedhealth.com) provides both options as periodized programs or individual workouts. This is one example of the many available workouts that are specifically designed to meet the needs of mountain bikers.

Getting Started
Start the “Guided Video” above to do the Total Body Kettlebell Workout in real-time with Coach Derek from Dialed Health or use the Solo Routine below to do the same workout at your own pace. He gives direction for each movement along with useful tips to make each one as effective as possible. All you need is one "medium-sized" kettlebell to press play and get moving(Derek is using a 16KG in these videos).

Total Body Kettlebell Workout Solo Routine: 35-40 Min
This is the Guided Workout from above, broken down movement by movement. Use this option if you prefer to work at your own pace.

Warm Up: 3 Rounds
*move down the list in order to complete one round with minimal rest time between movements.
Hinged Rotations: 12 Reps (Alt. 6 Each Side)
Bottoms Up Swing: 6 Reps (Each Side)
Neck & Wrist Rolls: 12 Reps (Alt. 6 Each Side)

Hinged Rotations: 12 Reps (Alt. 6 Each Side)

Bottoms Up Swing: 6 Reps (Each Side)

Neck & Wrist Rolls: 12 Reps (Alt. 6 Each Side)


Strength Circuit: 3 Rounds
*move down the list in order to complete one round with minimal rest time between movements.
KB Lateral Lunge: 6 Reps (Each Side)
KB Flow(swing, high pull, snatch): 3,2,1 Rep Count (Each Side)
Single Side Scissors: 12 Reps (Each Side)

KB Lateral Lunge: 6 Reps (Each Side)

KB Flow(swing, high pull, snatch): 3,2,1 Rep Count (Each Side)

Single Side Scissors: 12 Reps (Each Side)

Bonus Strength: 3 Rounds
*take 30-90 Seconds rest between each set of this one movement.
KB Figure 8's: 12 Reps (Each Direction)

KB Figure 8's: 12 Reps (Each Direction)

Cool Down-Stretch: 1 Round
*30-90 Seconds Each (Each Side)
Chicken Wing Neck Stretch
Pigeon Stretch

Chicken Wing Neck Stretch

Pigeon Stretch


START MOVING FORWARD
Congrats on completing your MTB Specific Strength Training Session today! Visit http://dialedhealth.com for full strength programs and more workouts that will prioritize your style of riding.

Follow @dialedhealth on Instagram for MTB specific strength training, nutrition, coaching talks, and riding content.



86 Comments

  • 25 2
 Dialed health has helped my MTB skills, power band, overall athletic health and fitness tremendously. The owner, architect and instructor Derek Teal is an exceptional coach who facilitates and breaks down the workouts which are easy to watch with helpful tips and cues. If you want a bike specific training program that works with tell tail gains I would highly recommended Dialed health for your go to programming.
  • 6 0
 You're the man Charlie! Thank you so much for this testimonial. It's been great awesome with you. GET AFTER IT!
  • 2 0
 Charlie you’re a skinny little girly man, you’ve never lifted a weight in your life /s Wink
  • 12 1
 Ive been using the Dialed Health weight training program for a couple months now, it’s so easy to follow in or out of the gym. If I can’t make it to the gym, I can easily follow a program offered at home with the equipment I have here. My riding has become stronger and I’m staying more consistent with my training!
  • 3 12
flag MTB-NorCal (Nov 8, 2020 at 9:07) (Below Threshold)
 ????????????????
  • 1 0
 Thanks Lauren! So awesome to know that your specific training and the options on the website have given you the results you’re looking for. Grateful to have you as a part of the #DialedFam
  • 7 0
 Seriously, though. If you haven't used kettlebells before please get some proper instruction. They're tricky to use safely and most people don't do things as well as they think they do. Nobody like to see someone doing something like a noob with poor form, and getting hurt while training sucks even more.
  • 3 0
 Agreed. Take your time and don’t expect to nail it right away. Use lighter weight while learning and when you get the hang, you’ll love it! Hard to beat the efficiency of Kettlebells!
  • 5 0
 Derek has the Knowledge of a scholar, the Abs for Instagram a face for podcast and almost a 5w per kilo FTP he's a 10 in my book. Plus I'm getting shredded on his program. Thanks for putting together such amazing programs.
  • 2 0
 “A face for podcast” hahaha THANK YOU brotha. Seriously way to kind. It’s been awesome getting to know you this year and learning more about Team Action Dad!
  • 4 1
 I’ve been a fan of KBs for a year now since I got my first couple of 12 kg and a 20 kg single!
Derek has a ton of knowledge regarding fitness, nutrition and mindset and he offers so many variations for your daily/weekly workouts routine even if you’re in a 20 minute time crunch!
Check out Dialed Health Instagram page for more tips and insights ????????
  • 2 0
 Dialed Fam OG TRIPLE OG! Thanks for the plug man. You have come such a long way with you’re own training. Stoked to be a part of this process!
  • 5 0
 Great information!! Will be incorporating more kettlebell work in the daily routine. Thanks!
  • 4 0
 Thank you! That is awesome to hear. Keep me posted if you have any questions by reaching out through my website or DM. CRUSH IT!
  • 5 0
 Chicken wing stretch fells great. My neck is so F'd up from mtb riding and computer work!
  • 4 0
 Right? I love that one. Definitely necessary when you're mixing MTB and computer work!
  • 4 1
 Loved the amount of programs that I can easily fit into my schedule. Derek has been helpful when I ask questions. For such a low fee per month and so many programs, why would you not do it?
  • 1 0
 Come on now! I agree, haha! Thank you so much. Stoked to be working with you guys. You’re doing so much for our MTB community!
  • 2 0
 So rad to see your content on here!
I'm newer to the #DialedFam but have been following Derek since I heard some excellent advice of his on a podcast that helped me through a muscle weakness I'd never been able to conquer. I'm hyped to keep working through the offseason and see my improvement on the bike in the spring!
  • 1 0
 First off, great to have you as a part of the #DIALEDFAM ! Awesome to know that the podcast helped you address a specific weakness that you weren’t able to before. That’s so rad!
  • 4 0
 Derek walks the walk! I ride with this dude on a regular basis and he rips. Super quality guy too!
  • 1 0
 Thanks brotha! Nice to get the co-sign form “Cody Rode It!” Haha
  • 2 0
 Dialed Health has transformed my riding in the past 6 months. It’s the most fun I’ve ever had on a mountain bike due to my increased level of fitness and control. Thanks again Derek!
  • 1 0
 It’s been so good to see you getting on the bike more! Awesome that the added strength training is supporting this extra riding and helping you progress! THANK YOU
  • 2 0
 Dialed Health is a must. Derek is an extremely talented rider and fitness coach, you will find yourself getting stronger on the bike in no time. At a minimum go follow him on Instagram
  • 2 0
 Ahhh man, I’m feeling all gitty over here! This means a ton, because it’s what I LIVE FOR!
  • 2 0
 Met Derek recently, super good guy... hella good rider. Just a solid dude. I've been told by people who actually work out he knows his professional stuff too Smile Thanks for spreading the good word PB!
  • 1 0
 You’re the man Ben! Looking forward to checking out the trails in your neck of the woods soon. I really appreciate all the kind words!
  • 3 0
 Love it, Derek! Absolute shredder and more importantly, a genuinely great guy who is really dedicated to helping riders build strength and stability!
  • 1 0
 THANK YOU! Ahh this means so much. I’m so fortunate to do this for my job. Amazing to see riders improve their general health and amplify their riding experience! LET’S GOOO!
  • 2 0
 I started following Derek on IG about two years ago, now I subscribe to his podcast and his website. Highly recommend his content to all riders looking to improve their overall experience.
  • 1 0
 Thank you! So cool to know that you have been following for the last couple of years. Grateful for your support!
  • 2 0
 Did this last night - it was tough and I'm aching this morning but it is doable - great that you need minimal equipment - I've looked at the website and will probaly do a few more of the workouts with a view to subscribing
  • 1 0
 Stoked to hear you did the workout! 2 weeks of consistent total body strength training will help reduce the soreness. Keep me posted if you need help setting up a schedule if you decide to sign up for the site!
  • 4 0
 This is awesome. Thank you!
  • 2 0
 You’re welcome! Keep me posted if you have any questions. You can reach out through the website or DM on IG!
  • 3 0
 Awesome! Been following the tips on Instagram for a while. Stoked to see some full vids here! New stuff to try
  • 1 0
 Thanks man! I really appreciate you following the Instagram account. Let me know what you think of this one!
  • 3 0
 MTB-specific workouts to make you a strong rider and overall athlete. No one has a better program than Derek!
  • 1 0
 Thanks Glenn! I really appreciate your support and stoked for hear you’re getting the results!
  • 2 0
 Derek is the man and his focused approach yields tangible results on the bike. So fortunate to have had the opportunity to train with him.
  • 2 0
 THANK YOU! So pumped to have you as a part of the #dialedfam Really appreciate this!
  • 4 0
 so I'll have abs like that after about 5 mins, right?
  • 3 0
 *or your money back guaranteed... hahaha
  • 2 0
 Just finished this up and it was so good. The flow and burn felt ????. Thanks @dialedhealth for being our #1 resource for furthering our cycling capabilities. You. Da. Best.
  • 1 0
 THANK YOU, I'm stoked you liked it! Haha, yeah that flow adds up quick!
  • 4 1
 What would be a proper weight of a kettlebell for a beginner?
  • 3 9
flag tonyplanet (Nov 8, 2020 at 6:19) (Below Threshold)
 Depending on your strength. Assuming you have decent strength (you mountain bike), and chances are you do lift your bike up time to time, assuming average MTB weight is ~ 14kg. I would recommend 20kg/44lbs KB for guys. I wouldn't go any less than 16kg/35lbs, which is the weight my wife uses. From time to time I will use the 16kg KB. Majority of my workouts utilizes 24kg/53lbs.
  • 3 0
 Awesome question! For this workout in particular, I'd recommend a 12-14KG. You want a heavy enough bell that allows you to swing it properly, but not so heavy that moving it overhead is dangerous. I'm using a 16KG in this video.
  • 8 1
 @tonyplanet: you are either quite strong or not a kettlebell beginner, if you're on a 24. almost all kettlebell literature recommends 16 as a starting point for beginner males.
he may pick up a 14kg bike from time to time, but performing ballistic movements is a different ball game as i'm sure you know.
  • 5 0
 I use a 15 lb for all the exercises I do with a kettle bell. You don't need a heavy one.
  • 3 0
 @tobiusmaximum: Well said. I agree that with this workout in particular, a lighter weight is a great starting point for everyone, especially beginners.
  • 1 0
 @makripper: Have you tried a heavier one on a standard swing?
  • 1 0
 @tonyplanet: 24KG, would be gnarly on this workout. Give it a shot and let me know!
  • 4 0
 @DialedHealth: my focus with my kettle bell workouts is core and stability. I've gone up before and it didn't seem as effective. I might try again soon.
  • 1 0
 @tonyplanet: you're definitely not a beginner. 44 lb is enough to injure someone and more weight than most people can handle when they have never worked out before. This is terrible advice.

Start off lighter than you cancomfortably lift. Work on your form first. Once that's dialed then increase your weight.
  • 2 0
 @makripper: nice! If you sprinkle a few sets of heavier swings on top of what you’re doing, you might like how it translates to the added power on the bike. Keep focusing on your stability, sounds like you’re nailing it.
  • 3 0
 @DialedHealth: thank you. That sounds like a good direction to take. Looks like more momentum is needed and more focus of larger groups for heavier kb? I'll try to mimic your form. Cheers!
  • 1 0
 @makripper: yeah, exactly. More momentum = more force and deceleration. No worries!
  • 4 0
 Great content!
  • 1 0
 I appreciate the feedback, thanks!
  • 3 0
 Stoked to see this! Derek is da boss and knows his stuff!
  • 1 0
 Thanks for trusting me with your program over the last couple of years! Looking forward to linking up soon for a big day in the SC!
  • 3 0
 Great content as always Derek! Keep it up!!
  • 1 0
 Thanks Marcus!
  • 3 0
 cool gym space.
  • 2 0
 Thank you! This is the Dialed Health studio in Granite Bay, CA.
  • 2 0
 Damn I wish my quads looked like that ????
  • 2 0
 Haha, thank you! Definitely a bonus perk of all the training.
  • 3 0
 "Thumb to bum" Smile
  • 1 0
 THUMB TO BUM! Hahaha extra points because you have to watch/use the video to hear this one.
  • 2 0
 seems like a netflix doc in the making here
  • 1 0
 I'm down, haha...Who's got the connect?
  • 1 0
 I remembered a few athletes making workout videos, then gets caught with PEDs...don’t share water bottles!,
  • 2 0
 This makes me want to try a kettlebell workout so bad!
  • 1 0
 PERFECT, haha! Keep me posted if you have any questions once you get started. You got this.
  • 2 0
 Good stuff!
  • 1 0
 Thank you! Stoked you liked it.
  • 2 0
 Thank you!
  • 1 0
 YOU'RE WELCOME!
  • 1 0
 Nice ! Now I can hurt my shins at home, without riding ! Wink
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