Double Kettlebell Sled Push — how to, muscles worked, alternatives

How to do the Double Kettlebell Sled Push

On hands and feet, one hand on top of each kettlebell.
Arms straight, back flat, hips slightly above shoulders.
Take short, forceful steps, pushing both kettlebells forward.
Keep a steady pace to the end of the distance.

Full technique — 7 steps

Place two kettlebells side by side on a smooth floor with clear space in front of them.
Get on your hands and feet behind them and place one hand on top of each kettlebell.
Bend your knees under your hips and rest on the balls of your feet, hips slightly higher than your shoulders.
Keep your arms straight and your back flat, with your shoulders over your hands.
Take short, forceful steps and push both kettlebells forward along the floor at the same pace.
Keep your hips level and your arms firm as you move.
Continue for the prescribed distance, then stop and stand up under control.

Common mistakes

Hips rising into a pike
Taking long reaching steps
Bending the elbows as you push
Rounding through the lower back
One kettlebell drifting ahead of the other

Form cues

Take short steps
Push through your feet
Arms stay long
Keep hips level
Keep back flat
Move both kettlebells evenly

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Machine

Sled Push Same level

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Kettlebell Sled Push Intermediate
This exercise Double Kettlebell Sled Push Intermediate

Too hard for now? Start with the Kettlebell Sled Push.

Quick answers

What muscles does the Double Kettlebell Sled Push work?

Primary: Quads 8/10, Front delts 7/10. Also works: Glutes 6/10, Calves 5/10, Triceps 5/10, Abs 6/10.

When should I do the Double Kettlebell Sled Push in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

How many sets and reps of the Double Kettlebell Sled Push?

Strength: 4–5 sets of 10–15 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 15–20 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 3–4 sets of 20–30 reps, rest 1 min, 3 reps in reserve.